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by Tony Gjokaj November 16, 2021 4 min read
Last week was very rough for a lot of us after the time change.
In fact, I felt completely OFF in regards to sleep, eating habits, and even exercise.
I will partially blame Daylight Savings for this.
It kind of sucks.
When Daylight Savings happens, it throws a lot of us off because of the time change.
We are forced to wake up later (or earlier) and get to work later (or earlier). This not only affects our work schedules, but our own biological clock (the circadian rhythm) as well.
This can lead to poor sleep quality, poor eating habits, and more.
So what can we do about this?
In this post, we cover how you can FIGHT BACK against the Daylight Savings and re-regulate your circadian rhythm.
Now with that, let's dive in!
Our circadian rhythm is our own 24-hour internal biological clock which aids us in various functions and processes. It is influenced by our culture, environment, and a variety of other things.
When it comes to daily savings, our circadian rhythm gets negatively impacted.
According to research, when we adjust for daylight savings, one of the most common things we encounter is disrupted sleep cycles. With disrupted sleep comes poor quality or deprivation of sleep. This can lead to elevated stress levels, poor mood, a decline in cognitive performance, and more.
In addition, with adjustments to daylight savings, our mental health can be negatively impacted as well. According to a 17-year study of over 100,000 hospital visits, it was noted that those diagnosed with depression increased by an average of 11% after time changes occurred.
In this study, this effect tended to diminish after 10 weeks.
Regardless of what kind of adjustments we make, disruption to our circadian rhythm can impact our exercise, sleep, and a variety of other processes.
Regardless of what kind of adjustments we make, disruption to our circadian rhythm can impact our exercise, sleep, and a variety of other processes.
However, we can plan for these changes and actively work towards "re-regulating" our circadian rhythm.
Here are a few hacks and things to consider when adjusting for the time change.
Exercise has been shown to be a countermeasure for changes in circadian rhythm, making it one of the ultimate re-regulators to have in your arsenal.
When it comes to time adjustments, research has shown that one in four people typically switch their morning exercise sessions to evening ones as a result of daylight savings.
That same study noted that 8% of the people in the study stopped exercise completely as a result of that time change.
We don't want to be that 8%, so we can make adjustments to our schedule.
Recall that daylight savings starts in March when things spring an hour forward, and ends in November when things fall an hour back.
At the time of writing this, we are currently in the "falling back" period, which is probably why I personally prefer to do early morning workout sessions during the holiday season.
Whatever it is you do, here is what we recommend:
As mentioned before, our sleep can be disrupted as a result of the time change.
Here are some recommendations that may help you adjust to the time change:
Nutrition can also be negatively impacted as a result of the time changes.
For one, those who are sleep deprived not only consume more junk food, but they feel hungrier. With a disruption to our biological clock comes changes to our hormones.
For example, serotonin can be impacted as a result of the time change.
So with that, here are some things we recommend when it comes to nutrition:
It may take some time to get back to the groove of things, but taking these factors into consideration may help you get back on track more effectively.
To conclude, remember that exercise can be a great hack to use when dealing with time changes. As a result of exercise, you will sleep better, and even eat better.
Do not neglect your exercise sessions during the holiday season.
They're waiting for you!
If you have any questions, comments, additional tips or insights, feel free to email us at support@reforgedperformance.com or direct message us on Instagram.
Until next time, Reforged Warrior!
Tony is the Owner of Reforged. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help millions exercise their way out of depression and anxiety.
by Tony Gjokaj November 16, 2023 2 min read
I have been reading quite a few articles surrounding depression and its connection to lifestyle habits.
In recent years, scientists have started to discover that depression is not just a "chemical imbalance".
It's much more complex than that, and a lot of evidence is pointing towards positive habits helping to alleviate or reduce the risk of depression.
by Tony Gjokaj November 14, 2023 3 min read
Insomnia is a common sleep disorder that affects millions of people worldwide.
It is characterized by difficulty falling asleep, staying asleep, or both, despite the opportunity for adequate sleep.
This can lead to decreased energy levels, mood disturbances, decreased performance at work or school, and can negatively impact overall health and quality of life.
If you're tossing and turning at night, you're not alone.
In this post, we are going to go over the 5 natural ways to ease insomnia.
Let's dive in!
by Tony Gjokaj September 18, 2023 3 min read
Magnesium is an essential mineral that plays a vital role in many bodily functions, including muscle and nerve function, blood sugar regulation, and bone health.
Despite its importance, many people do not get enough magnesium from their diets alone.
This is where supplements like magnesium glycinate can be helpful.
Magnesium glycinate is a highly bioavailable form of magnesium that is easily absorbed by the body and has several potential health benefits.
In this post, we'll explore the benefits of magnesium glycinate and why it may be a valuable addition to your overall health and wellness plan.
Let's dive in!