Here in California, we have just reset our clocks back to Pacific Standard Time. Even though technically we are gaining an extra hour by moving the clock back, it feels like I am losing an hour. It feels like the day is so much shorter.
This week I wrote in my Substack newsletter about circadian rhythm & why it matters so much for our health – particularly in menopause. You can read that full post here: When time changes, do you?
Meanwhile, if you are trying to optimize your health, learning to support your circadian rhythms is key.
The change in hormones as estrogen & progesterone decrease can lead to a disruption in your circadian rhythm – add something like a time change to that equation & you’ve got yourself in a pickle!
Circadian rhythm helps keep cortisol & melatonin in balance. If we want to manage stress & sleep better, we need to do what we can to regulate & support that rhythm & balance. We can reduce a lot of our menopause symptoms when we do this.
A few things that can help:
- Create a consistent sleeping schedule/pattern. Go to bed & wake up at the same time daily.
- Improve your sleeping environment. Think – Dark. Cool. Quiet.
- Limit screen time on your devices – especially in the hours before bedtime.
- Get sunlight during the day. Get outside for some morning & afternoon sun.
- Avoid caffeine & alcohol.
- Eat a healthy diet. Avoid eating a few hours before bedtime.
- Exercise regularly.
- Practice relaxation techniques. One of my personal favorites – grounding. Take off your shoes & find some dirt, grass or sand to walk around in for a bit.
If your circadian rhythm has gotten a little off, a time change is the perfect time to recommit to supporting this important part of your health. I know I’ll be fine-tuning my own schedule to maximize the daylight hours & to use the dark hours to my advantage.
If you enjoyed this post, check out the full post on Substack along with some great resources.