how daylight savings time affects your sleep

As we prepare to "spring ahead" this weekend, Sunday March 10th. Some of us may have a difficult time adjusting to the yearly inevitable switch. Whether we agree with this custom or not, one thing is for sure, we have to readjust our internal clocks. 
This switch in time, can have various health consequences. Throwing off your circadian rhythms, depression, slower metabolism, weight gain, cluster headaches and an increased risk of developing certain disorders, from cognitive and mental health to digestive and heart diseases. Here are some tips to help you overcome the loss of time and supplements you can take to help you keep or achieve quality sleep.

What you can do

1. Go to bed earlier.
   This will help your body adapt to the impending change before it arrives. So you don't feel as tired.
2. Let the light in, first thing in the morning.
   This allows the sun to help reinforce your body's natural clock. 
3. Cut back screen time and keep the house dark before bed.
   As difficult or impossible as this may seem, experts stress how important it is to limit any screen time before bedtime. The blue light emitted from screens has been shown to reduce the amount of sleep you get and in turn, the quality of that sleep. If we are already losing an hour of precious sleep, we must retain the quality of it.
4. Limit the caffeine, alcohol and food intake before bedtime.
   Going to bed with a full stomach is not going to allow you to doze off into sleepy land and get some quality z's. Instead, your body will be too active with the digestion process to allow this to happen. Caffeine will keep you up, and alcohol will disrupt the quality of your sleep. The sweet spot to stop drinking coffee is about 9 hours before bedtime. So, if you go to bed at 10pm, you should have your last cup of joe by 1pm. With alcohol a 4–6-hour window is recommended before bedtime. 
5. Get active.
   Not that we need another reason to stay active, but the therapeutic benefits to exercising are well worth the intent. Boosting the feel-good endorphins from working out improves our mood and is associated with emotional resilience to stress. Losing an hour of sleep could definitely cause us some unwanted stress. 

What you can take

At The Whole Wheatery we carry a variety of natural supplements to help you achive better sleep and relaxation. Here are a couple of our favorite supplements.

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Natural Factors Melatonin
Stress-Relax Melatonin is made using a proprietary fermentation process starting with an amino acid. No petrochemicals or animal sources.

• Helps reset the body's sleep-wake cycle.
• Helps support sleep quality and duration.
• Reestablishes normal sleep patterns, during altered schedules (jet lag, shift work, etc.)

Available in 3mg, 5mg, and 10mg.

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Bluebonnet Sleep Support
If you are looking for an all-herb formula to help you sleep better, Bluebonnet Sleep Support is what you need.

1. Valerian root which has been used for centuries to help sleep disorders like insomnia.
2. Tart Cherry which protects cells from oxidative stress and inflammation. Improves the duration and quality of sleep.
3. Passionflower reduces anxiety, insomnia.
4. Chamomile promotes sleep, relaxes blood vessels and arteries and reduce stress.

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Natural Factors Tranquil Sleep
Works with your brain and body to help you achieve good, quality sleep.

1. 5-HTP a natural amino acid that your body converts to serotonin to regulate mood, sleep, appetite, pain and other functions. Helps your brain relax (when our thoughts keep us awake)
2. Suntheanine, relaxes your body and alleviates stress to enhance sleep quality.
3. Melatonin a sleep hormone that syncs with your body's internal clock and darkness levels