“Spring forward” isn’t just for your clocks! It’s the perfect time to ramp up and renew your health and wellness habits and practices, so you can perform your very best. Make sure to turn your clocks one hour ahead on Sunday, March 11, to mark the start of Daylight Saving Time for much of the continental U.S. Although you lose an hour of sleep, here are 6 ways to leverage the longer periods of daylight and spring your “performance” forward.
- Reset your sleep habits. Adjust your bedtime gradually in 15-minute increments each day leading up to the time change. For example, if your bedtime is 10 p.m., try going to sleep earlier the week before so that you can handle the time change when it arrives. And take naps to help make up for any sleep debt. If you’re not fully adjusted when Sunday arrives, remember that it’s okay to use naps to adapt to your new schedule.
- Make the most of mornings. The impact of the hour of sleep you lose will be temporary, but you can plan carefully to minimize its effects. The good news is you’ll be waking up to brighter skies, which can help you feel more alert and awake. Try to start your day with a few minutes of mindfulness meditation or yoga. Or simply set intentions for how you’ll approach your day.
- Change up your exercise routine. You adapted your exercise routine for the winter, and now is a good time to switch things up. Take a look at your current routine. Are there different activities you can try to test the boundaries of your physical fitness and improve your strength, endurance, and skill?
- Head outside. The warmer temperatures and longer days mean more opportunities to connect with nature. Exercising outdoors can calm your nervous system, help you recover from stressful events, and improve your overall well-being.
- Reevaluate goals. Your mind loves clear markers in time, such as adjusting the clock forward, to signal new starts. Review the goals and resolutions you set for yourself at the start of the year and use the after action review (AAR) process to conduct a quarterly assessment. Adjust or set new goals accordingly.
- Spring clean. Mess causes stress. Refresh and renew your home, but don’t stop at the ceiling fans and baseboards. Clean out your pantry and refrigerator and make space for new spring vegetables and fruits to boost your diet. Toss or donate unused items and clothing to unclutter your physical environment too.
Maintain optimal performance and make the transition smoother with these tips. For more information on sleep and performance, visit HPRC’s Sleep & Stress page.
Roster, C. A., Ferrari, J. R., & Peter Jurkat, M. (2016). The dark side of home: Assessing possession ‘clutter’ on subjective well-being. Journal of Environmental Psychology, 46, 32–41. doi:10.1016/j.jenvp.2016.03.003