The recent one-hour time difference is a reminder of how small changes can either positively or negatively affect our bodies.
I would love to share some simple strategies that will help your body adjust to the time change because sleep is so crucial to your health and well-being.
Head to bed 20 minutes early for the next five to seven days.
Experiment with restorative evening activities such as prayer, meditation, yoga, a cup of decaffeinated herbal tea, or reading a book in bed. Practice journaling. Many find writing, or jotting down, something that comes to mind before bedtime helpful. Your mind knows that it won’t be forgotten which helps you to relax. Other things to consider not only during time changes are:
Create a clutter-free calm space. Perhaps you have heard the expression, “A cluttered space leads to a cluttered mind.” This is so true. A cluttered room filled with lots of objects both big and small can make you feel stressed which will not lead to a good night’s rest which you deserve. Love yourself by de-cluttering your space.
Remove electronic devices from your bedroom. Electronics like telephones, televisions, computers, laptops, and e-readers emit an artificial blue light which decreases your body’s production of melatonin, a hormone released by the pineal gland in the evening hours. Reduce exposure to light and sound wearing an eye mask to bed, investing in inexpensive thick curtains to keep light out, and purchasing earplugs are ways to reduce light and sound from keeping you awake. Nutrition plays a key role in how we sleep. What and when you eat directly affects your ability to rest. We know that food fuels, or energizes, our bodies so it is important to eat our large meal earlier in the day. A lighter meal enjoyed in the evening will help our bodies take full advantage of the repair process that occurs throughout the evening rather than digesting food. We also need to be sure that we are eating nutrient-dense foods and limiting caffeine and sugar intake.
Avoid or limit caffeine to morning hours only.
These are just a few simple ways we can help our bodies that work so hard on our behalf get a good night’s rest. I would love to empower you so you can implement helpful sleep strategies which will help prevent chronic illnesses. Everyone is unique. As an integrative nutrition health coach, I help my clients come up with a personalized plan for a good night’s rest.
Please feel free to contact me to schedule a health history session.
Be well!
Elise