What you eat this weekend could save or sabotage your DST recovery
As Americans prepare to turn their clocks back this weekend, experts suggest that your diet could play a significant role in how sluggish or energized you feel in the days ahead. While gaining an extra hour of sleep might seem like a benefit, the one-hour shift associated with daylight saving time can actually disrupt the body’s circadian rhythm, which operates on a 24-hour cycle of light and darkness. This disruption is particularly impactful for individuals who are already sleep-deprived.
The result of this shift can resemble the effects of jet lag, leading to symptoms such as grogginess, fluctuating hunger, a slowed metabolism, and even changes in mood. These effects are especially pronounced among certain groups, including shift workers, children and teens, older adults, individuals with sleep or heart conditions, and those who frequently travel across different time zones.
Experts emphasize that there are simple strategies to counteract these effects. From protein-rich breakfasts to foods that support melatonin production, what you eat and when you eat it can help your body’s internal clock reset more quickly. Here are five expert tips to help you adjust to the time change:
Balanced Meals for Sustained Energy
“The best way to maintain consistent energy levels is to eat balanced meals that include protein, complex carbohydrates, and some fat,” said Robin DeCicco, a certified holistic nutritionist in New York City. “Eliminating sugary, refined carbs during meals is equally important, as they can cause rapid energy spikes followed by crashes and sluggishness.”
A protein-rich breakfast, such as eggs, yogurt, or nut butter, can help stabilize blood sugar, enhance alertness, and signal to your body that it’s time to be awake. This is a strategy both DeCicco and Neelofer Basaria, a public health expert and wellness coach, agree on.
Basaria also recommends eating dinner slightly earlier after the clocks are turned back. “Since our circadian system uses food intake as a timing signal, eating meals at regular times or shifting dinner a bit earlier for the first three to four nights can help the brain re-establish the body’s clock,” she explained.
She further suggests pairing this with a consistent dim-light routine in the evening. Research indicates that dimming lights in the evening helps trigger melatonin production, signaling the body to wind down and improving sleep quality.
Foods That Support Melatonin Production
Foods such as turkey, cherries, pumpkin seeds, and kiwi can naturally support the body’s melatonin production and improve sleep quality, according to Basaria.
Research has shown that tart cherry juice can boost melatonin levels and enhance sleep quality, while kiwi may help you fall asleep faster and sleep more soundly. Pumpkin seeds and turkey contain magnesium and zinc, which further support melatonin production and promote relaxation before bedtime.
Basaria also advises avoiding caffeine after 2 p.m. and eliminating high-sugar snacks close to bedtime, as they can delay melatonin release and worsen sleep disruptions.
Stay Active and Hydrated
DeCicco recommends staying active as a way to combat sleepiness. “Sunlight and fresh air can help you feel invigorated and energized,” she said. She also emphasizes the importance of hydration, noting that dehydration is a leading cause of fatigue.
Overall, DeCicco highlights the value of consistency and balance. Eating at regular times and including a mix of protein, complex carbohydrates, and healthy fats can help maintain steady energy and prevent crashes, making it easier to adjust to the time change.
“If you don’t have a consistent exercise routine, start slow and build up gradually,” she advised. “Eating smaller meals throughout the day also requires less energy to digest and helps you stay active and alert.”
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