Daylight savings time ended this weekend. Doesn’t feel great to have gotten that extra hour of sleep? Keep up the great feeling by developing healthy habits around the time change. It’s easier because your body is used to waking up and going to bed earlier.
Try these five habits that you can use to take advantage of the time change:
1. Get enough sleep. According to the National Institutes of Health, adults need 7-8 hours of sleep each night. Why? Because it helps your body, your brain, and yes – your productivity. Sleep allows your brain to develop new pathways, which in turn helps our memories and ability to learn. And, sleep impacts your hormone levels, which in turn affect our ability to feel (or not feel) hungry, build muscle, and repair tissues.
2. Wake up early. This time of year, it has been a little easier to wake up on time because your body is used to waking up an hour earlier. If you woke up at 6:00 AM last week, this week your body will wake you up at 5:00 AM. Another bonus? The sun will rise earlier. But unfortunately, that won’t last long. As the days get shorter and winter approaches, you may want to consider using a natural spectrum lamp.
3. Go to bed early. Don’t shortchange your sleep to wake up early. If you are waking up at 5 AM, I recommend going to bed between 8:00 PM and 10:00 PM to get between 7-9 hours of sleep. It should be easier to go to bed early because it will feel later – if you used to go to bed at 10:00 AM, you will feel ready for bed at 9:00 PM.
4. Develop an evening routine.
An evening team cues your body to get to sleep. First, dim the lights. Keep the streetlight from shining in your window by investing in blackout curtains. Then, choose a relaxing activity. For example, drink caffeine-free tea (like Bedtime Tea), read a book, meditate, or listen to soothing music. And, avoid screens.
5. Enjoy a morning routine. A good morning routine can get you excited to wake up each day. Try a routine that gives you space to reflect, plan for the day, exercise, and eat a healthful breakfast. Another bonus? A morning routine will give you some “you” time – making you feel more balanced. And remember, don’t hit that snooze button!
What habit will you adopt for the time change? Let me know in the comments section.
© 2017 Caitlin W Howe, LLC
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