Moving clocks back to winter time can have an impact on your body’s natural rhythms and affect your ability to focus. But as daylight saving time approaches at the end of the month, a few mindful wellness practices can help workers stay alert, productive and maintain a sense of balance during the transition.
Daniel Li, CEO and cofounder of A.I. productivity platform Plus Docs, offers guidance on how to adjust to the time change while prioritising your health and wellbeing.
He said it is important to ease into the change and rather than waiting until the night before to adjust, start gradually shifting your sleep schedule by 10-15 minutes a few days in advance. This gentle approach supports your body’s natural sleep-wake cycle, making the transition smoother.
Natural sunlight in the morning is a powerful tool for resetting your body’s internal clock and taking a short walk or sitting near a window during your morning routine can help regulate your energy levels and improve your mood throughout the day.
It’s easy to forget how much hydration influences our energy and focus. Staying well-hydrated, especially in the morning, helps combat fatigue. Try starting your day with a glass of water to wake up your system.
He said throughout the workday people should take short, mindful breaks to move their body or practice deep breathing which helps reduce tension, boosts circulation, and recharges the mind, keeping you present and focused.
Good sleep hygiene is also essential during this period of adjustment, Make sure your sleep environment is calm and conducive to rest by reducing light and noise and avoid screen time before bed to allow your mind to unwind.
He also suggests engaging in calming activities like meditation, gentle stretching, or reading before bedtime which help signal to your body that it’s time to wind down, making it easier to fall asleep despite the time change.
And he advises that eating heavy meals late in the day can disrupt sleep and make it harder for the body to adjust to the new schedule.
He said: “Opt for lighter, nutrient-rich meals which support digestion and maintain steady energy levels throughout the day, such as omega-3 filled fish, fibre-rich grains like quinoa and steamed vegetables.”
Li added: “The key to thriving during the clock change is nurturing both your body and mind. Small adjustments, like prioritising natural light and staying hydrated, can significantly impact your overall well-being.
“Most importantly, be kind to yourself during this transition. Allow your body the time it needs to adjust, and don’t push yourself too hard.
“Embracing a holistic approach to wellness will help keep your energy steady and your focus sharp, even when your routine is temporarily disrupted.”
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