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As Americans prepare to turn back the clock this weekend, experts say your diet could determine how lethargic or energetic you feel in the coming days.
Although an extra hour of sleep may make you feel more rested, a one-hour change in daylight saving time can actually disrupt your body’s circadian rhythm, or internal clock that runs on a 24-hour light/dark cycle. Especially since many people are already sleep deprived. Tufts University.
The result can be jet lag, groggy feelings, hunger pangs, a slowed metabolism, and even mood swings.
Experts say this effect is especially noticeable in shift workers, children and teenagers, the elderly, people with sleep problems or heart disease, and people who frequently travel across time zones.
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“Our internal circadian rhythms, which are monitored by light, meal times, and hormone release, can fall behind by a few days when we change our external clock,” says Neelofer Basaria, a public health expert and certified health and wellness coach in Texas. “It’s no fun for our bodies.”
Daylight saving time ends this weekend, and Americans will turn their clocks back one hour. (iStock)
Fortunately, there is a simple way to fight back. From protein-rich breakfasts to melatonin-boosting foods, what and when you eat can help reset your body’s internal clock faster. Here are five expert tips to help you save time.
1. Start your day with protein
“The best way to maintain a consistent level of energy is to eat a balanced diet consisting of protein, complex carbohydrates, and some fat,” says Robin DeCicco, a holistic nutritionist in New York City. “Equally important is to eliminate sugary and refined carbohydrates from your diet, as this food group is known to cause energy surges followed by plummets, blood sugar crashes and sluggishness.”
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A protein-rich breakfast, which can include eggs, yogurt, or nut butter, can help stabilize blood sugar, increase alertness, and signal to your body that it’s time to wake up, she and Basaria agree.
A protein-rich breakfast may help stabilize blood sugar and improve alertness. (iStock)
2. Eat dinner early and keep it light
Basaria also recommends eating dinner a little earlier after the clocks go back. “Our circadian system uses food intake as a timing cue, so eating at regular times or switching up your dinner a little earlier for the first three or four nights can help your brain reset your body clock,” she told Fox News Digital.
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She also suggests combining this with a consistent low-light routine in the evening. Studies have shown that dimming the lights in the evening improves sleep quality and alleviates changes in the internal clock by stimulating melatonin production and signaling the body to relax.
3. Add melatonin-friendly foods
Foods like turkey, cherries, pumpkin seeds and kiwi naturally support the body’s melatonin production and can improve sleep quality, Basaria said.
Melatonin-friendly foods like kiwi, tart cherries, and pumpkin seeds can help you fall asleep faster. (iStock)
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Studies have shown that tart cherry juice can increase melatonin levels and improve sleep quality, while kiwi can help you fall asleep faster and sleep more soundly. Pumpkin seeds and turkey contain magnesium and zinc, which promote melatonin production and further relaxation before bed.
4. Avoid sugar and caffeine late in the day
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Basaria also recommends avoiding caffeine after 2 p.m. and eliminating high-sugar snacks closer to bedtime because they can delay melatonin release and worsen sleep disorders.
DeCicco said the best way to prevent drowsiness is to stay active.
“Sunshine and fresh air make me feel energized and revitalized,” she said.
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Staying hydrated is important, she added.
“Dehydration is one of the main causes of fatigue,” she said.
Consistency in diet, exercise, and light exposure supports a smoother circadian rhythm reset. (iStock)
5. Be consistent and balanced
Overall, DeCicco says that eating at regular times and staying consistent and balanced with a mix of protein, complex carbohydrates, and healthy fats can help you maintain steady energy and prevent crashes, making it easier to adapt to time changes.
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“If you don’t have a consistent exercise routine right now, start slow and work your way up,” she said. “Eating smaller meals throughout the day requires less energy to digest and helps you feel active and alert.”
