Fall Back Blues

It’s that time of year again, FALLING BACK! Time change can be difficult on our bodies and minds as we adjust. Did you know that time change can affect sleeping and waking patterns for up to 5-7 days? We’re here to help with a few tips as you get into the new swing of things and cope with the “fall back blues”:

1. Go to bed and get up at the same time every day. Make sure you’re getting at least 7 hours of sleep on the days before and after the time change. 
2. Practice good habits in your bedtime routine. Don’t consume caffeine 4-6 hours before bedtime, avoid electronics near bedtime, take a warm (not hot) showers, and give yourself time and space to relax. 
3. Eat more protein, and less carbs for dinner while keeping your dinnertime consistent. On the days surrounding the time change, eat at the same time or even a little early. 
4. Get more light! Go outside and get exposure to that morning sunlight on the Sunday after the time change to help regulate your internal clock. These shorter daylight hours can have an affect on our mood and energy levels, decreasing serotonin. Make time for a morning or early afternoon walk when the sun is out.