When time changes...

Do you?

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Welcome to a new week!

This week will be a struggle for a lot of us as we adjust to the time change. Maybe you are feeling it already? The shift of the sun overhead. The change of time for sunrise + sunset. It really messes with your circadian rhythm, doesn’t it?

Everyone I talk to seems a bit puzzled by the time change this year because we were so sure we had voted to change or eliminate this practice. I guess we made some progress on new legislation back in 2022 in the Senate, but it stalled in the House.

So here we are.

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Welcome to The LIFT

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SOLAR POWER

I always say I am solar-powered. I truly am one of those people. When the sun is shining brightly, so am I. When it’s gloomy outside, so am I. Being outside in the sun fills my tank. I can physically, mentally + emotionally feel the surge of energy.

It took me a while to learn this about myself, but today, I plan my day around the sunrise for this very reason.

On a clear day, we have an amazing view of the sunrise. I love nothing more than to wake up in the dark + watch the entire unfolding while sipping on my morning coffee. It’s the best.

What I dread most at this time of year is how early the sun sets. I love those long summer nights when the sun doesn’t set until after 8 p.m. The extra hours of daylight are what keep me up + moving. It’s my power source.

This time of year when Daylight Saving Time ends, I have to adjust myself to a different level of energy. It’s hard. I don’t doubt I will be in bed extra early these next few weeks.

Time for change.

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INTERNAL CLOCK

Most of us live our lives by the clock. The clock tells us where to be when. It tells us when to be awake, when to be productive, when to rest, when to eat.

I remember when my oldest daughter was little, her Grandpa asked her one day if she was hungry. She answered, “I don’t know. What time is it?”

We thought it was so funny. Even at 4 years old, she relied on time to tell her if she was hungry.

Have you ever noticed that about yourself? Do you let the clock tell you how you feel? It’s kind of crazy when you think about it, right?

I wish we had learned early on about circadian rhythm. How it works. What to do when it is off. How it impacts our health. What we can do to influence + optimize it.

I definitely would have taught my daughter so she could rely on her internal messages rather than relying on the clock to know if she was hungry.

The interesting thing is that circadian rhythm influences a lot of functions in our bodies - hormone release, eating habits, digestion + body temperature to name a few. It keeps all of our body parts in sync working together - lungs, heart, kidneys, brain. And, it keeps our immune system strong.

When our circadian rhythms are off - so are our internal organs. We are more vulnerable to viruses + a host of other health issues.

I’ve noticed as I’ve been studying menopause these last few years, it seems that every book I’ve read on the subject of menopause talks about circadian rhythm. I always pay attention to the things everyone seems to agree on.

Our sleep patterns change quite a bit during this phase. Our time spent in deep sleep + dream sleep decreases while our time in lighter sleep increases. Somewhere between 40-60% of women have sleep problems during the menopausal years - falling asleep, staying asleep, waking up in the middle of the night, etc.

Studies haven’t quite figured out the why behind all of this disturbance, but some combination of both aging + changing hormones seems to be at the heart of it. Not to mention, some symptoms like night sweats + hot flashes that often occur at night + cause disruptions of their own.

Learning to optimize your circadian rhythm related to your sleep-wake cycle is one of the most effective + natural ways to positively influence your health.

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MORNING SUN

If you want to sleep better, have more energy, improve your mood + stay healthy, learning to set + maintain your circadian rhythm is key. It really is at the heart of making everything in your body work better.

So, how do you do it?

Turns out that sunlight is the most powerful signal to set your circadian rhythm for the day. By getting some morning sunlight + then some mid-day sun, you set yourself up for a good night’s sleep.

As it gets dark, you want to minimize your exposure to light. That’s why we hear the recommendation of limiting screen time a few hours before bedtime to ensure better sleep.

It’s easy to see how we get so out of whack living life by the clock instead of the sun. We spend a lot of our daytime inside with artificial light + then we go home at night + sit in front of our TV + other devices that emit blue light. Our bodies have no idea what’s going on or what they are supposed to be doing at any given moment.

When we rely on the clock versus the sun to drive our behavior, we are missing out on all of the perfectly timed hormone releases that nature designed for us.

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POWER UP

As much as I like to complain about the time change, the shorter days, the longer nights - it’s a perfect time to practice resetting your circadian rhythm. We are all going to be a bit off-kilter as we adjust this week. We may as well put it to work for us!

Here are some simple guidelines you can use to reset + maintain a healthy circadian rhythm:

• Go to sleep + wake up at the same time daily.

• Get some natural light upon waking. Take a walk outside. Open curtains + blinds.

• Reduce exposure to artificial light at night.

• Stop eating a couple of hours before bed.

I am making some adjustments to my schedule this week to proactively reset my internal clock as I adjust to the external clocks around me. Maybe some of these will be helpful for you, too.

Rather than using the clock to reset my routines, I will be using the sun to drive my schedule.

For me, that starts with going to bed an hour earlier - which means adjusting my nighttime routine back an hour so I am relaxed + ready for bed a little earlier. The fact that it gets darker earlier makes this a bit easier for me, but I also like to make sure I have a good book on hand so I can read for a bit before bed to wind down. I’m going to buy myself a nice tea, too. Something about a cup of warm tea + a book makes the whole idea of a long, dark night sound very inviting.

Getting to bed early will help ensure I wake up feeling well-rested when I get up an hour earlier to watch the sunrise. Hey, I don’t miss my morning sunrise ritual. It’s one of my favorite parts of the day. But, getting up earlier means I will be in charge of making coffee, so I am mentally preparing for the change in my morning routine.

I always do my workout first thing in the morning - outside. I will keep this up, but to make sure I get enough of my much-needed sunlight, I will start incorporating a mid-day walk into my daily routine since it will get dark so early. This will help keep my energy up in spite of the shorter days.

I will also be prioritizing time outdoors during the day on the weekends so I can start my week ‘fully charged’.

These are all of the ways I am adjusting my schedule to keep my circadian rhythm intact in spite of the time change.

I don’t know about you, but the older I get, the harder it is to NOT listen to my body. So, rather than forcing the clock to tell me whether I’m hungry or tired, I’m working with the sun to nurture my body during this time of change.

Being gentle with myself during times of change is something I am learning to do more consciously + proactively as I get older + wiser. There is so much wisdom in our bodies if we just slow down + listen.

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YOUR MISSION:

This week, I challenge you to do a little more listening to your body + your environment. What can you do this week to support your body as it transitions through the time change? Where can you make adjustments in your schedule to give your body what it needs?

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RESOURCES:

• READ: Why do we change the clocks anyway? | New York Times

• READ: Everything You Need to Know About Circadian Rhythms and How They Affect Sleep | Everyday Health

• READ: How Age Affects Your Circadian Rhythm | Sleep Foundation

• READ: NIOSH Training for Nurses on Shift Work and Long Work Hours | CDC

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IN SUMMARY:

The older we get, the more we need to listen to our bodies, environment + surroundings. As the seasons change, so do we. Rather than resist the change, lean in. Go with the flow of nature + see how your body responds. You just might discover something you never knew about yourself + you just might tap into a healing power you didn’t know you had. Let me know how it goes!

You can learn more about me + my women’s health coaching services at www.itmaybemenopause.com or follow me on Instagram @itMayBeMenopause

See you next week?

Meanwhile - you can read thru the archives here. And, please reach out to me anytime!

Email: karen@itmaybemenopause.com
Instagram: @itmaybemenopause

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