Wrist watch…reset.  Alarm clock…check.  Oven and microwave…done and done.  This Saturday, just prior to going to bed, you will find me buzzing around my home and bumping up each clock by one hour to spring forward into Daylight Saving Time.
 
YUCK!  I really hate this time of year when I lose one hour of sleep.  It seems so harmless--one little hour, just 60 minutes.  Then why the heck does it take about 2 weeks for my body to eventually adjust?  I am one of those people with a very strong, internal alarm clock.  Messing with the timing of my machine really hampers my performance for days.  I find myself to be more irritable and cranky, drowsy, moody, unproductive and my creativity comes to a screeching halt.  Call me crazy…but I also find that I am hungrier for days following this sudden switch in time. 
 
While my body clock may be messed up, data from the National Sleep Foundation suggests that my problems are minimal.  In fact, during the 3-days following the time change in March, there is an increase in the number of heart attacks, traffic accidents, workplace accidents, and suicides. Not only does the time change increase sleep deprivation (in a society already sleep deprived), but it can also disrupt chronobiologic rhythms as well as influence the duration and quality of sleep which can last for many days after the initial shift in time. DANG! Be careful out there, folks!
 
And what about hunger, you ask?  Well, partial sleep deprivation can impact the daytime hormone profiles of leptin and ghrelin, thus affecting hunger and food cravings.  Research has shown that with sleep deprivation, leptin levels decrease up to 18%, while ghrelin levels increase by up to 28%.  The result is a 23% increase in one’s hunger level! Additionally, one’s desire for high carbohydrate foods (think cookies, cakes, and pastries) increases by more than 30%. WOW! No wonder I crave those chocolate chip cookies when the clock moves forward. 
 
So, if you are like me, you may benefit from this Daylight Saving Time Disaster Plan.  Here goes:

• Adjust Slowly:  Go to bed 20 minutes earlier this evening (Thursday) and awaken 20 minutes earlier on Friday morning.  Continue to increase these amounts by 20 minutes.  Therefore, on Saturday morning, you will wake up 40 minutes earlier, and on Sunday morning you will already be at the one-hour earlier time setting.  Since you will have also gone to bed earlier each night, your internal time clock will gradually be reset.
   
• Walk It Off:  A brisk walk can increase energy, lessen stress and rejuvenate the brain.  So take a little extra 15-20 minute walk during this adjustment phase.
   
• Exercise Outside: The above mentioned walk is best done outside in bright sunshine if available.  This bright light helps with the shift in your body’s clock.
   
• Face the Hunger Head-On:  There is a good chance that you may notice an increase in hunger—especially for sweets.  So set yourself up for success.  Make sure you are eating at the upper end of your protein range and getting at least 25 grams of fiber throughout the day to increase your feelings of fullness. Make sure you are including 3 meals and up to 3 snacks daily.  Keep a variety of low-calorie snack options on hand---fruits, veggies, diet gelatin and puddings, low-calorie hot chocolate, tea, diet drinks, caramel rice cakes, and broth-based soups.  Knowing why your hunger is increasing and having a plan to counteract it can help during the first several days of Daylight Saving Time.
   
• Limit Additional Caffeine and Alcohol:  Stick to your typical daily caffeine intake and don’t rely on additional amounts just to mask how you are feeling.  Your body needs to adjust to the clock change rather than being over-stimulated on caffeine. Alcohol can interrupt sleep, so try to go easy on that as well.
   
• Get Your Melatonin:  Supplementing with melatonin has been shown to be somewhat beneficial with adjusting sleep-wake cycles and jet lag.   The Natural Medicines Comprehensive Database has more on the usage of this supplement.  Check with your doctor prior to usage. 
   
• See Your Doctor:  If you are experiencing symptoms related to heart attack, depression or suicidal thoughts, contact your doctor immediately.

 
How does your body respond to Daylight Saving Time?  What techniques do you use to help with the adjustment phase?