Daylight Savings Time (DST) can disrupt our sleep, energy levels, and daily routines. Whether we’re gaining or losing an hour, this shift can affect how we feel physically and mentally. Physical therapy principles can help us make this adjustment by incorporating movement, stretching, and sleep-friendly habits into our routines. Here’s how to stay active, ease into the new schedule, and keep your body aligned with the time change.
1. Stretch to Start Your Morning After DST, morning stretches can help your muscles wake up, especially as your body adjusts to the new time. Physical therapists recommend gentle stretching in the morning to promote circulation, reduce stiffness, and energize your body for the day ahead. Try a few minutes of cat-cow stretches, forward folds, or neck rolls to start each morning.
2. Prioritize Morning Light Exposure with a Short Walk Daylight plays a critical role in syncing our internal clock, also known as the circadian rhythm. Getting sunlight in the morning signals your body to be alert, making it easier to adapt to the new schedule. A brisk morning walk is an excellent way to reset your circadian rhythm while getting some physical activity. This can also improve mood and help shake off that groggy DST feeling!
3. Exercise During the Day to Promote Quality Sleep Staying active during the day is one of the best ways to ensure a restful night’s sleep. Physical activity, such as strength training, yoga, or even light cardio, promotes deeper sleep by helping regulate body temperature and reduce stress. Aim to exercise at least 3-4 hours before bedtime to give your body time to wind down.
4. Integrate Physical Therapy Exercises to Enhance Flexibility and Prevent Injury If you’re already on a physical therapy program, now is a great time to review your exercises and make sure you’re consistent. Focus on movements that enhance flexibility, balance, and core strength. Physical therapy exercises like gentle spinal twists, hip bridges, or leg raises can help keep you aligned and prevent discomfort, which is especially useful if DST has you feeling a bit off balance.
5. Wind Down with Evening Stretching and Relaxation Incorporating a stretching routine before bed can help you relax and prepare for sleep. Target muscle groups that tend to hold tension, like the shoulders, neck, and lower back. These stretches, which many physical therapists recommend for stress relief, can release any built-up tension and prepare your body for a restful night.
6. Stay Hydrated and Avoid Heavy Evening Meals Proper hydration supports muscle function and reduces cramping that might interfere with sleep. Physical therapists often emphasize hydration for muscle health, so be sure to stay hydrated, especially after your workouts. Avoid large meals in the evening, as a heavy dinner can disrupt digestion and make it harder to fall asleep.
7. Keep a Consistent Sleep Schedule, Even if it’s Tempting to Sleep In Physical therapists and health professionals alike advocate for maintaining a regular sleep schedule. Going to bed and waking up at the same time each day—even on weekends—helps your body adjust faster to DST. Try to resist the urge to sleep in or stay up late; a steady routine will help regulate your energy and improve overall recovery.
Conclusion: Daylight Savings Time doesn’t have to throw off your physical and mental wellness. By incorporating movement, stretching, and a balanced sleep routine, you can adjust smoothly and maintain your health. Remember, small changes add up, and a little planning can make a big difference in how you feel. Embrace the longer daylight hours and keep moving toward a healthier, more active you!
