December 17, 2019
Getting Out of The Daylight Saving Slump!
It is time to “fall back” for Daylight Savings. But is that extra hour of sleep all it’s cracked up to be?
Staying on Rhythm
You may have heard the term “circadian rhythm”, which is your body’s internal clock. These rhythms control the hormones that impact mood, hunger, and sleepiness. Gaining or losing an hour of sleep can cause these hormones to be off balance.
Take note if any of the following are happening to you in the days following Daylight Savings:
• “Cluster Headaches” where painful headaches occur on one side of the head
• Changes in hunger levels of feeling more or less hungry than usual
• Feeling sleepier earlier than normal
Get the Sunshine Vitamin
Waking up in the dark and going home in the dark can cause some people to experience Seasonal Affective Disorder or the “winter blues”. Getting more exposure to sunlight can help lighten your mood.
• Take advantage of sunlight during the daylight hours
• Set aside some time in your day to take a walk outside
• 15-30 minutes of sunlight a day can make a major difference in mood and energy
Mood Boosting Foods
During these major shifts in hormones, it’s important to fuel the body with the right nutrition.
• Stay on schedule and don’t skip meals – this can cause extra slumps in energy levels • Reach for energy and brain boosting foods like fruits, veggies, or nuts at snack time instead of candy and caffeine
• Watch portion sizes, types of foods, and cooking methods – large, high-fat meals can make us feel extra sleepy
Avoid Cyberloafing
Using the internet during work hours for personal use instead of work reasons is called cyberloafing. Incidences of cyberloafing have been shown to increase the first Monday after daylight savings. Use your extra hour of sleep to be productive and engage in something fun instead of spending extra time scrolling social media.
Tricking Your Body For Better Transition
The human body is pretty smart, but there are some ways you can outsmart yourself to get ahead of the Daylight Savings Slump:
• Stay up 20 minutes past your normal bedtime on Friday and Saturday before the time changes to help get on track later in the week
• Don’t wait until Sunday after Daylight Savings to change your clocks. Start changing your clocks later in the morning or early afternoon to help the body adjust. Changing mealtimes to earlier this day can also help ease the adjustment.
• Keep your Saturday night routine as usual and don’t aim to stay out an hour later just because you can the night the clock changes
• Getting an after-work workout can help keep energy levels up and avoid crashing as soon as you get home from work Most importantly, just because the time changes doesn’t mean your entire schedule needs to shift. Stay on track with your usual daily routine to keep the body performing at its best. Ease yourself into these seasonal transitions and remember that longer days with more sunshine is just around the corner!
HEARTY RECIPES FOR SLEEP ENHANCEMENT
Hearty Kale Salad
Ingredients
6 cups very thinly sliced kale, tough stems removed
2 hard-boiled eggs, coarsely chopped
2 slices center-cut bacon
2 tablespoons extra-virgin olive oil
½ cup chopped onion
1½ cups sliced button mushrooms
2 tablespoons red-wine vinegar
2 teaspoons whole-grain mustard
¼ teaspoon freshly ground pepper
⅛ teaspoon salt
Preparation
Place kale and eggs in a large bowl. Cook bacon in a large skillet over medium heat until crisp. Leaving the bacon fat in the pan, transfer the bacon to a paper towel-lined plate. Chop when cool enough to handle. Add oil and onion to the pan and cook, stirring, for 2 minutes. Add mushrooms and cook, stirring, until softened, about 2 minutes more. Remove from the heat and stir in vinegar, mustard, pepper and salt. Pour the mushroom mixture over the kale and eggs. Add the bacon and toss to combine.
Chickpea, Spinach & Squash Gnocchi
Ingredients
1 pound frozen or shelf-stable gnocchi
1 tablespoon plus 1 teaspoon extra-virgin olive oil
2 cups thinly sliced peeled butternut squash
½ cup sliced shallots (1-2 medium)
2 cloves garlic, minced
1 14-ounce can vegetable broth
2 tablespoons currants
1 tablespoon chopped fresh sage or 1 teaspoon dried rubbed
¼ teaspoon freshly ground pepper
8 cups fresh spinach, coarsely chopped
1 15-ounce can chickpeas, rinsed
¼ cup balsamic vinegar reduction
2 tablespoons balsamic vinegar
Preparation
Cook Gnocchi to instructions. Transfer to a bowl. Add the remaining 1 teaspoon oil, squash, shallots and garlic to the pan and cook, stirring, for 2 minutes. Stir in broth, currants, sage and pepper. Bring to a boil. Reduce heat to maintain a simmer and cook, stirring, until the squash is almost cooked through, 6 to 8 minutes. Add spinach, chickpeas and the gnocchi and cook, gently stirring, until the spinach is wilted, about 2 minutes more. Serve drizzled with balsamic reduction (or balsamic vinegar).
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