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Navigating the Time Change

Yesterday, the U.S. and about a third of the world’s other countries set their clocks forward by one hour, which will make the sun seem to rise later in the morning and hang in the sky longer in the evening. You are not alone in dreading it.


It’s bad for health, bad for safety, bad for your mood, and just plain unpopular. But that doesn’t stop us from changing the clocks, pointlessly, twice a year.



As the clocks spring forward, the promise of longer days and warmer weather brings a sense of renewal and opportunity. However, for many busy, burned-out adults striving to balance self-care, family, and work, this time change can also present challenges. The sudden shift in our daily rhythm can affect our physical, mental, and spiritual well-being.

Sunday morning I was woken up by one of our dogs throwing up. If you know that awful sound you know. Of course no one else woke up, only me. So I cleaned it up and looked at the time and thought, OMG how did I sleep until 7:00am?! Then I remembered clocks sprung forward and it would normally be 6:00am.

I love the fact that it will be lighter longer in the evenings and the clocks going forward means springtime, and then summer are on their way but with the good comes the disrupted sleep schedules for us.

How can we make this change easier on ourselves this week?

Understanding the Impact of Time Change


The transition to Daylight Saving Time means one less hour of sleep and a change in our natural circadian rhythms. This disruption can lead to feelings of fatigue, mood fluctuations, and even a temporary dip in immune function. For moms juggling countless responsibilities, these effects can amplify the daily stressors, making self-care even more crucial during this transition.


Physical Health: Embrace Movement and Nutrition


Yoga and Fitness: Incorporate yoga and fitness routines into your day to help reset your body's clock, boost energy levels, and improve sleep quality. Morning yoga sessions can be particularly beneficial, as sunlight exposure helps regulate your circadian rhythm. Involve your family in weekend hikes or bike rides to enhance your fitness while spending quality time together. Get outside and walk.


Nutrition: Pay extra attention to your diet during the time change. Opt for nutrient-rich foods that promote sustained energy and support sleep, such as whole grains, lean proteins, and plenty of fruits and vegetables. Limit caffeine and sugar intake, especially in the latter part of the day, to avoid disrupting your sleep cycle.


Mental Health: Cultivate Mindfulness and Connection


Meditation and Mindfulness: Dedicate time for meditation and mindfulness practices to manage stress and enhance emotional well-being. Even just a few minutes of deep breathing or guided meditation each day can make a significant difference in your mental clarity and stress levels. There are numerous apps, my YouTube channel, my podcast, and other online resources available to help guide you through various practices.


Connect with Nature: Take advantage of the longer daylight hours to connect with nature. Whether it's a brief walk in the park or simply spending time in your garden, being outdoors can significantly improve your mood and reduce feelings of stress and anxiety.


Spiritual Health: Find Peace and Purpose


Daily Reflection: Use the extra daylight in the evening for self-reflection or journaling. Reflecting on your day, setting intentions for the next, or expressing gratitude can provide a sense of peace and purpose, enriching your spiritual health.


Community and Support: Engage with a community that shares your interests in yoga, fitness, or meditation. Participating in group classes or online forums can offer motivation, accountability, and a sense of belonging. Remember, it's okay to seek support and share your experiences with others who understand your journey.


Adjusting to the Time Change


Create a Restful Environment: Ensure your bedroom is conducive to sleep. Consider blackout curtains to block out early morning light, and maintain a comfortable, cool temperature. Establishing a relaxing pre-sleep routine, such as reading or taking a warm bath, can also promote better sleep quality.



From Institute of Integrative Nutrition where I did my health coach training, here are some other holistic suggestions to help with daylight savings.

The time change is an opportunity to reassess and prioritize your wellness routine. By focusing on your physical, mental, and spiritual health through yoga, fitness, and meditation, you can navigate this transition with grace and vitality.

Remember, self-care is not selfish; it's essential for maintaining the energy and balance needed to care for others. Even if we were up Sunday night later than normal or had kids that weren't tired yet. We got this!

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