Stick to It
Don’t Slack on Sleep
Don’t Exercise too Close to Bedtime
Get Some Sunlight During the Dark Months
It’s that time of year again: The clocks are changing, and your schedule is getting thrown off. Whether you’re gaining or losing an hour of sleep, the shift to and from Daylight Saving Time can have a real effect on your circadian rhythm and the way you train. That’s why we asked the experts—Richard Isaacson, Director of the Alzheimer’s Prevention Clinic at FAU Medicine and member of the Peloton Health and Wellness Advisory Council, and Amit Khanna, medical director of the Sleep Center at Lawrence and Memorial Hospital—to share their tips on how to best manage the time change.
Stick to It
Your body may be adjusting to a different time, but when it comes to sleeping and working out, you’ll want to stay as close to your old routine as possible. So for example, if you were working out at 7 AM, keep doing it at 7 AM even after the clocks change, Dr. Khanna says. It may be tough for a few days but stick with it, as it’ll help your body acclimate to the shift.
If you aren’t already exercising regularly, this could be the perfect moment to make room for more workouts in your schedule. After all, it comes with big benefits: “Exercise is one of the most powerful tools, if not the most powerful tool, to promote brain health over time and protect against cognitive decline,” Dr. Isaacson explains. “When we gain an hour in the fall, this can be an ideal time to re-prioritize exercise for all, or at least part, of that extra hour.”
Don’t Slack on Sleep
Of course, sleep is equally important, so you definitely don’t want to skimp on zzzs just to fit in a workout. “There is a push-pull effect when it comes to prioritizing time for exercise vs. sleep, among the many other aspects of everyday life that affect one’s health,” says Dr. Isaacson, who takes an individual approach with his patients when balancing exercise and sleep.
Some days, you might need to skip a workout and snooze in bed longer. That might feel less productive in terms of your fitness—but in fact, good sleep will help us elicit a stronger immune response, “which can keep us healthier to in turn workout more often,” Dr. Khanna says.
Plus, if you’re sleep-deprived, your workout will feel even harder. And when your focus is off and your body is exhausted, you may be more prone to injury too.
Sleep can also be beneficial for our mental health, Dr. Khanna adds. “Focus, mood and productivity all stem from a foundation of good sleep,” he says.
Don’t Exercise too Close to Bedtime
Many people struggle to fall asleep after the clocks change. Good news: Exercise generally helps you sleep better, according to Dr. Khanna. But if you work out too late in the evening, you might feel wide awake at bedtime. He suggests scheduling your exercise at least four hours before you want to turn in for the evening.
Still can’t fall asleep? A meditation or restorative yoga class on the Peloton App may be just what you need.
Get Some Sunlight During the Dark Months
Even if you’re getting enough sleep, a lack of sunlight in the fall and winter can have a real effect on many people. “Sunlight is the number one external cue to help sync our body,” says Dr. Khanna, adding that some people are more sensitive to lack of sunlight than others.
In addition to making you feel sluggish, a lack of sunlight can also impact your vitamin D level, which is important for healthy and strong bones, Dr. Khanna says. “You need sunlight exposure at least two times a week to maintain those vitamin D levels,” he explains.
And we know that lack of sunlight can also influence our mental health. Seasonal Affective Disorder, a depression that can zap your energy and alter your mood, pops up for many people during the fall and winter months, according to the Mayo Clinic.
“For my patients that tend to be more affected by seasonal depression, it’s critical to try to maintain adequate sun exposure even for 10–15 minutes each day during the ‘fall back’ time,” Dr. Isaacson says. “Going for a brisk walk during the lunch hour or after a meal can be a great way to increase vitamin D, boost metabolism after eating and keep blood sugar levels in better control.”
Using the time change as motivation to develop a better workout routine? Here’s how to create an exercise plan you’ll actually stick to.