Shorter Days, Healthier Ways
As we approach the colder months, the days get shorter and the sun sets earlier. This shift can interfere with our sleep, mood, and energy levels. In this article, we’ll look at some ways you can keep your health on track even as the weather gets colder and sunlight becomes scarcer.
Prioritize Sleep
November 3rd marks the end of daylight saving time, which can disrupt your sleep schedule. While we “gain” an hour, the earlier sunset can throw off circadian rhythms, leading to poor sleep quality or insomnia. Methods to keep your sleep on track include:
- Sticking to a consistent bedtime and wake-up time, even on weekends.
- Adopting a relaxing bedtime routine, like meditation, reading, or deep breathing exercises, to prepare your body for rest.
- Avoiding screens at least 30 minutes before bed as blue light can interfere with melatonin production, which regulates sleep.
Embrace The Morning Light
With fewer daylight hours, it’s important to maximize your exposure to natural light, especially in the morning. This can boost serotonin levels and help regulate your internal clock. Not sure where to start? Try the following:
- Have breakfast near a window or on your porch.
- Keep your work and living spaces bright during the day to keep energy levels up.
- Take a morning walk, run, or hike.
Keep Moving
Physical activity becomes more challenging when it’s cold and dark outside but staying active is key to maintaining health and mental clarity. Here’s some tips to keep you moving even after daylight-saving time ends:
- Exercise outdoors when possible. Even a brisk walk during daylight can improve circulation, increase vitamin D, and elevate your mood.
- If outdoors activities aren’t feasible, consider indoor options like home workouts, yoga, or joining a gym. If your Motivation Alliance platform includes Les Mills, consider trying some of their classes to keep you active and energized.
Maintain a Balanced Diet
As the days shorten, we tend to crave comfort food. While it’s okay to indulge occasionally, maintaining a balanced diet is essential to staying healthy. Keep these tips in mind when choosing your meals this winter:
- Incorporate seasonal vegetables like squash, root vegetables, and leafy greens into your meals to provide essential vitamins and fiber.
- Opt for lean proteins and healthy fats to keep your energy stable throughout the day.
- Explore Motivation Alliance’s Recipe Library to discover a variety of nutritious, delicious dishes to try out and enjoy!
Mind Your Mental Health
A change in seasons can affect our mental health as well. Here’s some tips to safeguard it during the colder, shorter days ahead:
- Stay socially connected with friends and family, even if it’s virtual.
- Manage stress by practicing mindfulness or meditation. The Motivation Alliance portal offers a range of guided meditation audios in the Mindfulness Practices section to help you unwind and find your peace.
- Seek help if feelings of sadness or fatigue become overwhelming.
As the day grow shorter, these small adjustments can help you maintain your physical and mental health, ensuring that you thrive throughout the colder, darker months.
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Resources:
Don’t Let The Time Change Mess Up Your Sleep. 3 Fixes to Restore Your Rest When Daylight Saving Time Ends. (2024). CNET. https://www.cnet.com/health/sleep/dont-let-the-time-change-mess-up-your-sleep/
Holcombe, M. (2023, October 26). When daylight saving ends, don’t be surprised if you feel these health impacts. CNN. https://edition.cnn.com/2023/10/26/health/daylight-saving-time-health-wellness/index.html
How the End of Daylight Savings Time Can Impact Your Health. (2023, November 3). Healthline. https://www.healthline.com/health-news/how-the-end-of-daylight-savings-time-can-impact-your-health
Howland, J. (2022, November 3). Mayo Clinic Minute: Does daylight saving time change disrupt your health? Mayo Clinic News Network. https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-minute-does-daylight-saving-time-change-disrupt-your-health/
Jain, A. K. (2024). Daylight saving time ends this weekend. Here’s why some doctors say standard time should be permanent. ABC News. https://abcnews.go.com/Health/daylight-saving-time-ends-weekend-doctors-standard-time/story?id=104609861
Disclaimer:
We want you to be well and to live your best life. The content in this blog is provided for the purposes to educate and entertain you: our very important reader. It is not intended as medical advice or as substitute for medical advice from a trained healthcare professional.
If you have a medical condition or are under the care of a medical provider, please always seek the advice of a qualified medical professional before undertaking a new health care regimen. To that point, never disregard medical advice or delay treatment for a medical condition because of something you read on this site.
Listen to your care providers as they know you and your conditions best. Thank you for reading!
The Team at BSDI