Diet Choices This Weekend Can Impact Your Daylight Saving Shift

As the United States prepares to turn clocks back one hour on November 5, 2023, experts are emphasizing the role of diet in mitigating the effects of this time change. According to research from Tufts University, the shift to daylight saving time can disrupt the body’s circadian rhythm, leading to feelings of grogginess and mood changes, especially among those already sleep-deprived.

The adjustment may resemble symptoms of jet lag, including fluctuating hunger, a slowed metabolism, and overall fatigue. Vulnerable groups such as shift workers, children, older adults, and individuals with sleep disorders may experience these effects more severely.

Understanding Circadian Disruption

Dr. Neelofer Basaria, a public health expert and certified health and wellness coach, explains how the body’s internal clock, regulated by light exposure and meal timing, can lag behind during this transition. “Our internal circadian rhythm can fall behind by several days when we change our external clocks,” Basaria stated.

Fortunately, there are proactive measures individuals can take to ease this transition, particularly through dietary choices. Nutritionists suggest that what you consume this weekend can greatly influence your energy levels and overall well-being in the days following the time change.

Five Dietary Tips to Combat Daylight Saving Effects

1. **Start Your Day with Protein**
Eating a protein-rich breakfast can stabilize blood sugar levels, enhance alertness, and signal to your body that it is time to be awake. Nutritionist Robin DeCicco recommends incorporating foods such as eggs, yogurt, or nut butter. These foods help avoid the rapid energy spikes and crashes associated with sugary, refined carbohydrates.

2. **Eat Dinner Earlier**
Adjusting dinner time to an earlier hour can assist the brain in resetting the body’s clock. Basaria advises maintaining regular meal times, particularly in the first few nights following the time change. Pairing this with a dim-light routine in the evening can enhance melatonin production, further improving sleep quality.

3. **Incorporate Melatonin-Friendly Foods**
Foods that promote melatonin production can aid in achieving a restful night’s sleep. Basaria suggests including turkey, tart cherries, pumpkin seeds, and kiwi in your diet. Research indicates that tart cherry juice can elevate melatonin levels, while kiwi may enhance sleep onset and quality.

4. **Limit Sugar and Caffeine**
Avoiding caffeine after 14:00 and steering clear of high-sugar snacks in the evening can prevent disruptions in melatonin release. DeCicco notes that staying active during the day helps maintain energy levels, stating, “Sunlight and fresh air help to make you feel invigorated and energized.”

5. **Maintain Consistency**
Consistency is crucial for a smooth transition. Eating regular meals that include a balance of protein, complex carbohydrates, and healthy fats can help sustain energy levels, making it easier to adjust to the time change. DeCicco encourages those without a consistent exercise routine to start gradually and to consider smaller meals throughout the day to enhance alertness.

By following these tips, individuals can better manage the effects of daylight saving time and promote a smoother transition. The choices made this weekend can significantly influence how energized or sluggish one feels in the days ahead.