The 5 Best Ways to Beat Daylight Saving Time Fatigue
While you might be excited about squeezing in an extra hour of sunlight, your body might not be. After all, the loss of an hour can throw your internal clock into a tailspin. Rather than feeling lethargic all day, we consulted some experts on the best way to fight the fatigue. So put down that second (or third) cup of coffee and scroll down below to learn more.
1. Take it in quarters. According to SleepScore Labs board member, Dr. Nate Watson, it takes time to adapt to the new clock, but there's an easy fix for that. “In general, it takes about one day to adjust to a one hour time change such as this (or when traveling). But by breaking the change up into four 15-minute increments you can mitigate the effect of this change on your health and well-being," he says. He recommends heading to bed 15 minutes early for the four nights leading up to Daylight Savings to prevent any sleep loss along the way. Then, in the morning, “expose yourself to outside light upon awakening for these four mornings to reset your internal rhythms to this earlier bedtime," he says.
2. Manage mealtime. Eating an entire pizza with wine won't exactly do you any favors, especially when it comes to your rest. According to registered nurse, certified sleep educator, and Better Sleep Council consultant Terry Cralle, you should “plan to finish eating 2-3 hours before bedtime." She also advises steering clear of some main culprits like booze or a late-afternoon cup of coffee. “Since alcohol and caffeine are sleep interrupters, try to limit your caffeine intake to the morning and finish drinking any alcohol by early evening," she says.
If you can't imagine parting with your daily latte, try some better-for-you golden coffee from Golden Ratio that's low on acid and brewed in a tea bag. It'll give you a bit of energy without the jitters!
3. Make a routine. Cralle also suggests to “make a 'get better sleep deal' with yourself." By scheduling seven to eight hours of rest a night, even with the time change, the schedule will help your body feel better equipped to handle the change.
4. Supplement. Up your vitamin game with nutrients designed to naturally fend off tiredness and give you energy. Vitamin B12 is a nutrient responsible for forming red blood cells to provide more oxygen for energy production. Melatonin is a hormone associated controling the sleep–wake cycle. A deficiency in vitamin D, which is naturally produced in your body in response to sunlight, has been linked to various sleep disorders. Try a supplement like SmartyPants Adult Nighttime Immunity gummy vitamins, which has melatonin for sleep and vitamins C, D, and zinc for immunity.
5. Head outside. The good news is that more sunlight means more time you can spend outside. Create some natural energy and endorphins by heading out for a walk (or jog, depending on how motivated you are!). Studies have shown that physical activity can improve sleep quality, so get moving now to rest well later.
We'd love to know — what other tips do you have for warding off fatigue? Let us know @BritandCo!
Brit + Co may at times use affiliate links to promote products sold by others, but always offers genuine editorial recommendations.
This post has been updated.
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Getting the word out about your brand takes time, drive, and ingenuity. And it doesn't come easy for many entrepreneurs. As part of our collaboration with Office Depot, we're chatting with Selfmade alum Taylor Morgan McPherson, founder of Sustainable Sparkle Bar, about ways in which she scored press as a solo startup brand and what she learned from Selfmade to take her brand marketing up a notch.
B + C: How did you know Sustainable Sparkle Bar was your business to start?
Glitter has always been my thing, so when I started my event company I decided to make it my niche. I started telling people I threw glitter-themed parties where people would get sparkled with glitter body art and makeup. Six months after that I applied to my first festival and to work with SUR restaurant in West Hollywood.
B + C: What's one strategy that's helped you start your business?
I honestly can't say that I've had a specific strategy that I've followed when it comes to getting my business off the ground. I have a PR background so I was just constantly pitching new business and posting on social media.
B + C: What's the biggest challenge you face as a small business owner?
I would say creating a stable income and revenue stream. With a seasonal, event-based business it can be very up and down.
B + C: What was your most valuable takeaway from Selfmade?
The relationships I made and the push to start an email database.
B + C: How do you stay motivated?
I love what I do and I believe in myself 100%. Staying motivated isn't the hard part. Pushing myself to do the work and staying accountable is the hard part.
B + C: What's your best organizational tip? Do you use any apps that help you manage your business?
I keep multiple to-do lists, hand-written and digital. I also tell clients and partners that I will have something to them by a certain time or day so I have to stick to it.
B + C: What's one piece of advice you would give to female entrepreneurs on the brink of starting?
Just do it, take the leap. And don't worry about what anyone else says to thinks.
B + C: Who inspires you in the entrepreneurial space?
Issa Rae, I'm so inspired by everything that she's created being a creative and a black woman. It's my dream to have my own show one day based on my life and where I give advice and talk about the world. She's doing it and making people laugh and giving people joy. And it's based in LA. Watching Insecure only further cemented my dreams of wanting to live in LA.
B + C: How did you hear about the Office Depot scholarship?
One of my friends that I met through Camp No Counselors saw an IG ad for it and nominated me.
B + C: What has receiving the scholarship to Selfmade done to help you start/grow your business?
It's completely helped me level up and take my business to another level. Selfmade helped me host my first virtual event and taught me how to set up my website to sell tickets to events and get RSVPs.
B + C: How have Office Depot services or products helped you accomplish more in your business?
I got new cards to send in all of my orders with my discount code on them. I also bought a really cool 4K camera that I now use for my social media.
Let Office Depot OfficeMax help you stand out in the crowd. From signs, posters & banners to promote your business, to marketing materials to keep your customers informed, Office Depot OfficeMax offers a full suite of business services & solutions to help you & your business get noticed.
Head to Office Depot's Selfmade page to check out even more amazing business resources (and discounts!) to help you accomplish more on your entrepreneurial journey. These offers are available for a limited time only, so be sure to take advantage of all this goodness while supplies last. Want to join the next Selfmade cohort this summer? Check out all of the scholarship details right here.