{"id":43498,"date":"2023-11-07T11:09:12","date_gmt":"2023-11-07T11:09:12","guid":{"rendered":"https:\/\/prosfunds.com\/news\/simple-home-changes-can-offset-negative-time-change-effects\/"},"modified":"2023-11-07T11:09:15","modified_gmt":"2023-11-07T11:09:15","slug":"simple-home-changes-can-offset-negative-time-change-effects","status":"publish","type":"post","link":"https:\/\/prosfunds.com\/?p=43498","title":{"rendered":"Simple Home Changes Can Offset Negative Time Change Effects"},"content":{"rendered":"
\n

Last weekend\u2019s time change caught me by surprise. I\u2019ve been so fully focused on my trip this coming weekend and a major book project that I completely forgot we were \u201cfalling back\u201d an hour on Sunday morning. I was also caught by surprise at its effects on my energy levels, which got slammed. I don\u2019t remember them being so dramatic in years past. Age can increase sleep issues, according to numerous articles like this one from Forbes.com. The good news is if you\u2019re dragging tail this week like me, there are things you can do to minimize the impact. First understand that what you\u2019re feeling this week is not unusual.<\/p>\n

Time Change Effects<\/h2>\n

\u201cIt can take five to seven days for your body to adjust to the time change,\u201d shared Portland, Oregon-based occupational therapist Nicole Villegas in an email. \u201cThe time change disrupts your circadian rhythm,\u201d she added, explaining this concept as an internal clock influenced by the sun\u2019s path and light synchronizing your body\u2019s activities with day and night. \u201cIt makes sense that we must consider it thoughtfully as we \u2018fall back\u2019 and seem to have brighter mornings and darker afternoons. A one-hour change may not seem like a lot but it is shifting major biological activities in your body.\u201d<\/p>\n

How might this impact you? \u201cYou may feel tired and hungry earlier than you\u2019d expect based on the wall clock,\u201d the OT commented. You may also be more likely to experience sleep and eating disruptions, both of which can release stress-related hormones, she further noted.<\/p>\n

There are effects on your mental health too, causing emotional stress and decreased motivation. Those who have ongoing sleep issues or suffer from depression or mood disorders can be even more challenged, Villegas observed. \u201cThere is a need for a better understanding of the long-term impact of daylight savings time changes on people living with bipolar disorder and seasonal affective disorders,\u201d she suggested.<\/p>\n

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Even those without mental health issues can be affected. \u201cA person\u2019s wake-up time relative to the sunrise is an important factor for wellness. The \u2018fall back\u2019 time change results in sunlight being present earlier, according to the wall clock, and may be beneficial for the morning,\u201d she noted. Pre-work runners and cyclists probably rejoice. \u201cOn the other hand, the darker afternoons may decrease daily activities, especially those outdoors.\u201d Yes, those of us who exercise outdoors after work will be suffering in the dark for months to come!<\/p>\n

Lighting Adjustments<\/h2>\n

Lighting strategies are your friend! \u201cExposure to sunlight after you wake will help adjust your circadian rhythm,\u201d Villegas suggested. Using an alarm clock that mimics the sunrise will help with that. So will layering your window treatments. \u201cUse one blackout or low light curtain to create a dark space for sleeping and upon waking, open it to a sheer curtain or clear window for daylight exposure,\u201d she recommended. The blackout panels will help you sleep better, so you wake up less tired.<\/p>\n

Another strategy to consider is circadian lighting. \u201cInstall smart light bulbs that adjust according to a timer from a cool color daylight setting to a warm color nighttime setting to support your circadian rhythm and sleep-wake schedule,\u201d Villegas advised.<\/p>\n

Smart bulbs can replace standard models in existing lamps and fixtures, or be part of a larger smart home system. \u201cThe lighting in your home can help simulate daytime and sunset, which will support your circadian rhythm to adjust to the changes,\u201d she pointed out, and this is true whether you upgrade with whole house automation or just add smart bulbs in select rooms. You can use warm evening light to offset darker evenings without risking your sleep cycles.<\/p>\n

Temperature Adjustments<\/h2>\n

An automated thermostat is extremely helpful for setting temperature shifts, but you can certainly change yours manually if that\u2019s not an immediate option. \u201cAdjust the temperature in your home to signal when it\u2019s time to sleep and wake. Cooler temperatures can encourage you to put on more clothes and blankets and go to sleep. Warmer temperatures can be used to stimulate your waking and movement,\u201d Villegas suggested.<\/p>\n

Some power companies offer discounts for upgrading your thermostat to a programmable model because it can also save energy. This can be the perfect time to look into that option for your home.<\/p>\n

Space Layout Adjustments<\/h2>\n

\u201cCircadian rhythm is closely related to your eating cycles,\u201d the OT mentioned. If your relaxation area is oriented toward the kitchen, potentially turning your favorite chair away from pantry and refrigerator temptation can be helpful. You can also rezone your home, even if temporarily, for awake activities versus rest and sleep activities, Villegas suggested.<\/p>\n

\u201cThis can serve as another signal to the body and nervous system for when to be alert and active or resting and digesting,\u201d she noted. Designate spaces with more natural light for movement and awake activities, and those that are darker for rest. (That\u2019s why those bedroom blackout panels are so helpful \u2013 particularly if you need to nap or sleep during the day to work a night shift.)<\/p>\n

Last Words<\/h2>\n

\u201cThe relationship you have with time matters,\u201d observed Villegas. You may identify as a morning bird or night owl; even this small time shift can throw you off for a while. It can also influence your sense of self-worth, she added, \u201clike being proud of living by the principle that early is on time or feeling defeated when showing up late.\u201d<\/p>\n

Whichever you hold as your style, be compassionate with yourself and others this week! No home store purchase required!<\/p>\n<\/div>\n

Read the full article here<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Last weekend\u2019s time change caught me by surprise. I\u2019ve been so fully focused on my trip this coming weekend and a major book project that I completely forgot we were \u201cfalling back\u201d an hour on Sunday morning. I was also caught by surprise at its effects on my energy levels, which got slammed. I don\u2019t […]<\/p>\n","protected":false},"author":1,"featured_media":43499,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"content-type":"","footnotes":""},"categories":[38],"tags":[],"class_list":{"0":"post-43498","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-news"},"yoast_head":"\nSimple Home Changes Can Offset Negative Time Change Effects | Prosfunds<\/title>\n<meta name=\"description\" content=\"Last weekend\u2019s time change caught me by surprise. 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