Every November, the shift from daylight savings time to standard time can have several negative consequences on our mental and physical health, from lowering productivity to even increasing risk of heart conditions due to lack of sleep. As college students, feeling well and getting a solid night’s rest are very important for helping us maintain our daily schedules, so here are five tips to help overcome the effects of daylight savings time ending!
Maintain Your Schedule
While it’s tempting to make the most out of that extra hour of the day the time change grants you, and then try and get as much of the limited daylight hours as you can, make sure to stick to getting 7-8 hours of sleep each night. By keeping your routine consistent, your body will be able to adapt to the time change much quicker, and help prevent your mood, concentration and energy levels from being impacted. However, if you find yourself fatigued throughout the day, strategic napping may be useful. Scientific American writes that cat naps of 20-30 minutes have been proven to boost alertness, productivity and cognition without causing grogginess, and are most beneficial during the early afternoon, as this is when we typically have natural dips in our energy levels.
Seek Sunshine
According to an article by Tenet Health, exposure to sunlight increases the level of serotonin in your brain, making it significantly easier to wake up in the morning. It also resets your body’s internal clock to adjust to the new hours of the day. If possible, attempt to spend at least some time outside in the sun every day—this will also help lessen the risk of vitamin D deficiency during Syracuse’s harsh winters!
Limit Your Screen Time
Our computer and phone screens emit high levels of blue light, which can cause shifts within our circadian rhythms. The American Academy of Ophthalmology discusses that, while blue light from the sun and screens during the day helps increase alertness and boosts mood, at night, it can make it much harder to sleep. This light slows the production of melatonin, the sleep hormone. To combat this, try setting your devices to night or dark mode in the evening. This setting lowers the overall brightness of your screen, making it less likely to trick your body into believing it’s daytime.
Refresh Your Bedroom and Nighttime Routine
Incorporating relaxing activities into your nighttime routine will not only help you destress from a long, exhausting day, but also prepare you for a good night’s sleep ahead. An article by Sleep Foundation suggests upgrading your sleep hygiene by going device-free at least 30 minutes prior to sleeping and blocking out unwanted noise and light from your bedroom by wearing ear plugs or a sleep mask. An organized space, clean sheets and warm lighting (such as candles) can also do wonders for a restful night.
Adjust Your Eating Habits
During this period, it is important to maintain regularity within your daily routine by avoiding late snacking and excess consumption of caffeinated beverages. Almanac suggests eating at the same time every day, or even slightly earlier than usual. As our sleeping and eating routines are directly correlated to one another, you will be getting a much better eight hours of sleep each night if you avoid overeating and drinking coffee or energy drinks late at night. If you are feeling snackish, however, opt for a treat that is higher in protein, as opposed to carbohydrates. A 2021 study published in the Nutrients journal found that a lower consumption of carbohydrates increases the likelihood of falling into a deep sleep—which is crucial for bodily processes such as wound healings and repairs.
Written By Ariya Kukreja ’28, School of Architecture