Help your body adjust when time changes this weekend - The Oakland Press

When clocks are set back on Saturday night, an extra hour of sleep sounds welcome.

However, if you feel out of sync it’s because the time change affects the body’s circadian rhythm. It takes about two weeks to adapt.

Still there are ways to make the adjustment a little easier.

“The circadian rhythm in your body actually controls your energy level, it controls what time you’re going to be going to sleep, when you’re going into your feeling-hungry mode, when you will get your energy surges,’’ said Dr. Suki Singh, Henry Ford obesity medicine physician.

The doctor said the circadian rhythm is not often talked about to most patients by their providers even though it is a key control system to our day-to-day routine.

“With the time change, when these hormones are released as part of your circadian rhythm it can really throw off your body,’’ Singh said.

As an example a morning person might sleep through the time when their energy levels are the best.

“It’s important to know what your day-to-day energy levels are like, to be in tune with your circadian rhythm and knowing when to do certain activities can help you adjust during this time change,’’ Singh said.

Because your body is secreting melatonin a little earlier you may want to take an afternoon nap or drink another cup of coffee to wake up.

Instead the doctor suggests getting in some kind of physical activity like a light walk and making sure you’re getting extra sun or light to walk your body up.

She suggests avoiding late naps, no caffeine after 12 or 1 p.m., and making sure they’re getting some sort of light to adjust to this time schedule change. Also maybe get in an evening walk.

“Instead of sleeping through the extra hour, why don’t we utilize that one hour to do something we’ve been wanting to do that’s been on our list of things to do. Whether it’s getting started with a new exercise routine, getting started on a new paper you’re working on, the email you’ve been wanting to write. Use that time to do something productive instead of sleeping,’’ Singh said.

She also suggests avoiding eating two to three hours before bedtime — this is important every day, not just when the time changes.

“Late night eating most commonly leads to weight gain,’’ Singh said.

Don’t forget to change your clocks at 2 a.m. Sunday (Saturday night) to 3 a.m.

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Help your body adjust when time changes this weekend - The Oakland Press
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