Don't forget… the clocks turn FORWARD one hour on Saturday night!

(As if we haven't been counting down the days, minutes, and seconds - ha!)

👉🏾 Extra hour of SUNLIGHT after dinner?  Awesome! 👍🏻

👉🏾 Losing an hour of sleep?!  Not so much. 😭

A 1 hour change doesn't seem like much. But it actually disrupts a LOT, including:

• Circadian rhythm

• Gut microbiome + digestive enzyme production

• Cortisol and stress response

• Hormones that regulate hunger + metabolism

• Immunity

• Sleep and more…

In fact, did you know that the Monday after the spring time change is linked to a 24% increase in cardiac events?  Your body feels this time change DEEPLY.

Here are some science-backed circadian tips to help you prepare for it.

THINGS YOU CAN DO RIGHT NOW TO PREPARE: 

1️⃣ Start shifting your bedtime TONIGHT.

If you use an alarm clock, move your bedtime and wake time 15 minutes earlier each day - starting tonight - to prevent the “circadian jet lag” crash on Monday.

If you already wake up naturally with sunrise, you might not even notice the change.  Only shift your bedtime/wake time earlier if you NEED to be up before sunrise (keep lights low and wear blue blockers until you get outside).

2️⃣ Eat your meals a little earlier.

Your body also uses meals to “tell time” - so you may want to start shifting your meal timing a bit earlier every day this week.

👉🏾 DINNER PREP TIP: After the time change, you may want to set a “dinner alarm" (it's easy to forget to start chopping + prepping when it's light out at 6:30!).

YOUR GAME PLAN ONCE THE TIME CHANGE HAPPENS:

3️⃣  Get outside for sunrise on Sunday.

Morning light is the fastest way to reset your brain clock. It sets cortisol properly so you feel alert during the day.  It also pre-programs your nighttime melatonin, which will help you feel sleepy at night.  Remember…

🚫 No sunglasses, glasses, or contacts.
🚫 No phone first.
🌞 Sunlight should be the first light in your eyes.  And no, you don't have to SEE the sun itself for the magic to happen.  Just get outside.

4️⃣ Get midday light.

Eat lunch outside if you can. Midday light strengthens your circadian rhythm, boosts energy, and helps lessen the 3pm crash that often shows up after DST.

5️⃣ Create darkness cues before bed.

DST pushes sunset later, which feels AMAZING for the soul!  But it delays melatonin production, which can make it harder for you to fall asleep on time. To help your body fall asleep earlier than it's used to, you may need to get melatonin moving with some darkness cues:

• Turn off all overhead lights after sunset.

• Use minimal accent lamps.

• Avoid screens for two hours before bed.

• Wear blue blockers (you may need your red lenses next week)!

Now, you're already going to feel a little off adjusting to the time change. 

Why not use it to your advantage and build a habit that improves your sleep, energy, mood, hormones, and metabolism long-term?

DST is the PERFECT time to start a daily sunrise habit.

👉🏾 Join my 7-Day Sunrise Club challenge today, follow the simple instructions in the daily emails… and by Sunday, getting up for sunrise will feel easy.

💥 This is how you turn DST from a bit of a ball buster into big momentum. 

Look at how much can change in just 7 days. 👇🏾👇🏾👇🏾

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