When we turn our clocks forward one hour this weekend, we lose an hour of sleep. This has always been the hardest time change for me to navigate.
Losing that hour of sleep can have health consequences.
- The number of heart attacks increases on the Monday after the spring time change.
- There are more workplace injuries on that Monday as compared to other work days.
- There is an uptick in traffic accidents on the Monday after we move our clocks forward.
I doubt any of this surprises you. I less serious, but annoying consequence could be a stall in your weight loss efforts. Sleep-deprivation increases cortisol and that will slow fat-loss.
If you have to be at work at 8 am on Monday, that’s going to feel like being there at 7 am – because it is 7 am with respect to the sunrise. It’s what 7 am looked like on the Friday morning a few days prior.
Here are 3 tips to make a successful transition after moving clocks ahead one hour:
Catch up on sleep before the time change. A few days before, start going to bed 15 minutes earlier each night and get up 15 minutes earlier the next morning. Get the same amount of sleep that you are used to, but gradually adjust it.
Keep your normal bedtime and routines. Use a sleep mask or blackout curtains if necessary.
Get outside as soon as possible when the sun is up each morning. Avoid being outside later in the day when it is still light while you are transitioning to the time change.
you’ll know exactly how much food you need to eat to reach your goals, you’ll have customized macros, a tracker you can continue to use, a plan for staying on track when eating out, and you’ll have a strategy for when and how to adjust your macros over time.
Tammy became an athlete in her 50’s and is passionate about helping other busy adults transform their health. Each individual has a unique combination of strengths and challenges that have to be used to shape a program that will work. Science-based principles, flexibility, accountability, and support make all the difference.