Adjusting to Daylight Saving Time: Tips for Staying Energized

As Americans get ready to set their clocks back this weekend, it’s worth noting that your diet might influence how alert or sluggish you feel afterward. On the surface, gaining an extra hour of sleep sounds great, but the shift in daylight saving time can disrupt your body’s circadian rhythm, which is, you know, your internal clock that follows the 24-hour light-dark cycle. This is particularly true for those who are already a bit sleep-deprived. The result? You could feel sort of like you have jet lag, leading to grogginess, hunger swings, a slow metabolism, and even mood fluctuations.

Some people may feel the impact more than others—think shift workers, kids and teens, the elderly, or anyone dealing with sleep or heart issues. Frequent flyers between time zones might also notice a difference.

Dr. Neelofer Basaglia, a health expert based in Texas, explains that our internal clocks can take several days to adjust when external clocks change. “It’s not a pleasant experience for our bodies,” she mentions.

But don’t worry; there are simple ways to counter these effects. Eating certain foods and at the right times might help reset your body clock quicker. Here are five expert-backed tips to help you thrive during this transition.

1. Start Your Day with Protein

Robin DeCicco, a holistic nutritionist in New York City, suggests that a balanced breakfast with protein—like eggs, yogurt, or nut butter—can help stabilize your blood sugar and increase your alertness. Avoiding sugary refined carbohydrates is also key as they tend to give a quick energy boost followed by a crash.

2. Eat Dinner Early and Keep It Light

Basaglia also advocates for an earlier dinner after the clocks fall back. “Our circadian system sees food intake as a timing mechanism,” she explains. Eating at regular times can aid your brain in re-establishing its internal schedule. Pair this with a calming evening routine, like dimming the lights, which might boost melatonin production and improve your sleep quality.

3. Incorporate Melatonin-Friendly Foods

Foods like turkey, cherries, pumpkin seeds, and kiwi can naturally bolster melatonin production, which is great for sleep quality. Research has shown that tart cherry juice can effectively increase melatonin levels, and kiwi might help you drift off faster.

4. Avoid Sugar and Caffeine Late in the Day

Basaglia recommends cutting caffeine after 2 PM and steering clear of sugary snacks near bedtime, as these can hinder melatonin release and exacerbate sleep issues. Staying active is also important; DeCicco notes that “fresh air and sunshine really help energize me.”

Remember, hydration is crucial too—DeCicco points out that dehydration is a major cause of fatigue.

5. Maintain Consistency and Balance

DeCicco emphasizes the importance of keeping a consistent meal schedule.Eating a mix of protein, complex carbs, and healthy fats can help you maintain energy levels, avoid crashes, and adjust to time changes more smoothly. If your exercise routine isn’t consistent right now, start slow and gradually increase your activity. Less intake throughout the day means less energy spent on digestion, which may help keep you alert.