Spring Ahead: Your Clock and Energy!
It’s that time of year again, losing an hour for daylight saving time (yes, apparently ‘saving’ is not plural!), and we find ourselves dreading the newly rushed and groggy morning routine.
I don’t know about you, but sleep is my best friend. I usually get 8-9 hours of it per night. I know I need more sleep to function properly during the day, so the idea of losing an hour is extra nerve-wracking!
This year I’ve developed a plan, with the help of the naturopathic docs and nutritionist here at the office, to show this Spring ahead stuff who’s boss.
First, I plan to make myself good and tired. If the weather is nice a hike will be in my future that Sunday morning, March 12th, or an extra hour on the workout machine if the temperature outside isn’t cooperating.
No afternoon caffeine pick-me-up, decaf coffee or tea it is!
I plan to spend some time in the kitchen prepping high protein breakfasts and snacks for the week. I’ve included some of my favorites below that meet the following requirements:
- Tastes good (I may be known to be a bit picky).
- Can simply grab and go in the morning, with very little prep.
- Packed with protein to keep my energy up!
Here are my go-to’s:
Speaking of food, I don’t want anything to keep me awake at night, even my digestive system, so I’ll have an early dinner, at least 4 hours before bedtime (night caps not allowed).
Implement a technology curfew, TV off, laptop shut, and phone down at least 1 hour before bed.
I know I’m lucky to be able to fall asleep quickly but if you have trouble winding down without technology here are some things to address for optimal bedroom comfort:
- Temperature – We all probably flip pillows for the cooler side in the middle of the night, but look at the forecast ahead of time, add or subtract blankets so you can rest as comfortably as possible throughout the night.
- Overactive Brain – Invest in a worry journal, or simply grab some spare paper and a pen and write down whatever is keeping you up. A brain data dump is the best way to put your mind at ease and be able to focus on the task at hand, sleep!
- Loud neighbors or live in the city? For me it’s a confused rooster (hazards of country living), so the occasional calming playlist might be in order to lull you to sleep. Just remember the music should be a slow rhythmic instrumental playlist.
- Ever tried an essential oil diffuser? Calming and relaxing, 10 drops of lavender oil and 6 drops of chamomile oil should do the trick! You can find our most popular essential oils here.
- Need a little more help? Lisa Murray, RDN, LD says “Melatonin can make you drowsy and help reset your sleep cycle. 3 to 6 mg can be taken 1 hour before bedtime to help you fall asleep earlier. Also, L-Theanine is a wonderful amino-acid known to promote relaxation and quiet an overactive mind. 100 mg can be taken before dinner and again 1 hour before bedtime.”
Hopefully now you feel as prepared as possible for Spring ahead success with an active morning, high in protein energizing foods and a good night of Zzz’s. Then you can really enjoy the extra daylight!
By Katie Gillis
Katie Gillis is the Digital Marketing Manager at Emerson Ecologics, focused on delivering practitioners information and inspiration via our online platforms including websites and social media channels.