Restoring Sleep After Daylight Savings Time - OptimizeCEO - OptimizeCEO

Thomas DeLauer

Executive Body & Business Coach

Daylight savings time can be a burden, especially in the springtime when you’re losing that hour. In this video I want to show you how you can restore your sleep pattern so that you can get back to the office, get back to the gym, get back to your life without skipping a beat. You see, daylight savings time was created about 100 years ago. It was created to do just that, to save some daylight. It was created so that our lives would be easier. We could get more production out of farming and agriculture. That’s still great and we need that, but the bulk of us are working jobs that are keeping us so busy and our schedules are so tight that by having a disruption in our sleep pattern and losing that hour it can cause some chaos.

It’s been shown that car accidents and other accidents are at an all-time high immediately after daylight savings time, immediately after the time change. I wanted to do this video to make sure that you have a couple actionable steps that you can take to get yourself back on the track. You see, our bodies have a 24-hour sleep reset cycle. It’s called our circadian rhythm. It’s slightly longer than 24 hours. In the springtime when we’re setting our clocks back we’re only giving ourselves a 23-hour sleep cycle, or circadian rhythm, which can really mess things up. Now, in the fall when you’re changing the clock the other way it’s not as big of a deal because you’re extending your sleep cycle. Since the sleep cycle is about 24-1/2 hours it balances out, but springtime can be a little bit brutal.

Let’s get to the hacks. Let’s get to what you can do. The first one is to eat your carbs at night. Now, I’ve done another video on this but I want to talk about how this specifically works with your sleep pattern. You see, carbs get a bad rap. Everyone thinks that carbs are bad since the low-carb diets have been so big. Here’s the thing, we need carbs to function. Our brain really does need carbs. What’s even more important is we need to be able to manipulate blood sugar for our lifestyles. A lot of times you’ll talk about people not wanting to have a blood sugar crash or not wanting to have a carb crash.

If you have your carbs at night and you situate them at the right time then your blood sugar will drop and your carb crash will happen around the time that you’re supposed to go to bed. Increase your carbs a little bit more in the evening right after daylight savings time and you might get a little bit more of a blood sugar crash that lulls you into sleep a little bit easier. Additionally, studies at MIT have found that tryptophan, which is the building block of serotonin, can only gain access into the proper portion of the brain when carbohydrates are involved as well. In other words, if you don’t eat carbohydrates that tryptophan can’t get into the brain. That is critical because serotonin is very much so an important part of a regular sleep pattern.

The second tip is going to be to take a hot shower or a hot bath. It’s not just about what you think. It doesn’t just relax you in the general sense. What actually happens is when you get out of the hot shower, get out of the hot bath, and your core body temperature has been raised 1 or 2 degrees, the natural cooling cycle relaxes you but the natural cooling process also releases melatonin, which is the hormone, or the neurochemical, that allows you to fall asleep, that puts you in that right sleep pattern. See, it’s just natural, like when the sun goes down it starts to cool off. Your body produces melatonin. The same thing happens when you get out of a hot bath. It also helps divert blood from the brain and diverts it a little bit more to the body so that your brain can relax a little bit more, your body can start the healing process, and you’re naturally going to want to go to sleep.

The way that you orient this, you’re going to want to take your hot bath or your hot shower about an hour before you would go to bed. That gives enough time for the melatonin to release and do its job. As for the carbs, eat a little bit more carbs with your dinner about 2 to 3 hours before you go to bed. There you have it, two simple tips that you can implement to get yourself right back on track. Don’t skip a beat. Get back to the office that Monday. Get back to the gym and keep on being the best version of yourself. I’ll see you in the next video.