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As Americans prepare to turn their clocks back this weekend, experts say your diet can determine how sluggish or energized you feel in the days ahead.
While getting an extra hour of sleep should make you feel more rested, a single day’s worth of sleep can throw off the Excadian rhythm cycle at higher levels, especially since most people are already very deprived, according to Tufts University. The result can feel like jet lag, bringing on cravings, hunger, altered metabolism and mood swings.
Experts say the results are especially pronounced among shift workers, children and teenagers, elderly adults, those with insomnia or heart conditions and those who frequently travel in different time zones.
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“Our internal circadian rhythm, which is monitored by light, mealtime, and hormone release, can fall after several days when we change our social clocks, Ph.D. “It’s not good for our body.”
Americans will turn their clocks back one hour this weekend as the last daylight hours expire. (Stock)
Fortunately, there are easy ways to fight back. From protein-rich foods to melatonin-boosting foods, what you eat and when can help reset your internal body clock quickly. Here are five expert tips to help you beat the clock.
1. Start your day with protein
“The best way to maintain sustained levels of energy is to eat a balanced diet that contains protein, complex carbs and some fat,” says Robin Decicco, a certified Hololistic in New York City. “Equally important is to eliminate sugary, refined carbs during meals as this food group is known to cause rapid increases in energy followed by dips, blood sugar crashes and lethargy.”
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A protein-rich breakfast, which can include eggs, yogurt or nut butter, can help stabilize blood sugar, increase awareness and signal your body that it’s time to wake up, he and Basaria agree.
A protein-rich breakfast can help stabilize blood sugar and improve cognition. (Stock)
2. Eat dinner earlier and keep it light
Basaria also recommends eating dinner before the clocks start going backwards. “Since our side program also uses the food you eat as a time signal, eating meals at regular times or changing the dinner for a long time in the first night to the sides of the first night,” he told Fox News Digital.
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He also suggests this in conjunction with a consistent light process in the evening. Research has shown that dimming the lights in the evening helps the production of melatonin and signals the body to wind down, improving sleep quality and facilitating the adjustment of your internal clock.
3. Include melatonin friendly foods
Foods like turkey, cherries, pumpkin seeds and kiwi can naturally support the body’s melatonin production and improve sleep quality, says Basaria.
Melatonin-friendly foods like kiwi, tart cherries and pumpkin seeds can help you fall asleep faster. (Stock)
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Research shows that Tart Cherry Juice can increase melatonin levels and improve sleep quality, while kiwi can help you fall asleep faster and sleep better. Pumpkin seeds and Turkey contain magnesium and zinc, which support the production of melatonin and relaxation before bed.
4. Skip sugar and caffeine late in the day
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Basaria also recommends avoiding caffeine after 2 pm and eliminating high-energy snacks close to bedtime because it can delay the release of melatonin and disrupt sleep.
Decicco said his favorite way to get sleep is to stay active. “Sun and fresh air help to make you feel strong and empowered,” she said.
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Staying hydrated is important, he added: “Shortness of breath is one of the causes of fatigue.”
Dietary consistency, exposure to exercise and light support the resetting of the peripheral rhythm. (Stock)
5. Stay consistent and balanced
In general, Decicco says that staying consistent and balanced with meals at regular intervals and including a mix of proteins, complex carbs and healthy fats can help maintain strong energy and prevent weight loss, making it easier to adapt to the change in time.
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“If you don’t have a consistent exercise routine right now, start small and build up,” she said. “Eating smaller meals throughout the day also requires less energy to digest and helps you stay active and alert.”
