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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 April 11, 2024 3 min read
In my own journey towards weight loss, I've experienced the frustration of overcomplicating and restricting my approach.
It was a journey marked by ups and downs, filled with tons of errors along the way!
However, through these struggles, I discovered several sustainable weight loss hacks that have transformed my approach to health and fitness.
These strategies not only helped me shed unwanted pounds but also fostered a healthier relationship with food and exercise.
In this post, let's explore 9 hacks for sustainable weight loss.
Let's dive in!
by Tony Gjokaj February 21, 2024 4 min read
In the battle against depression, exercise stands as a powerful ally.
Yet, for many, the mere thought of hitting the gym or going for a run can feel daunting.
The key lies in transforming exercise from a chore into a journey.
A place where you not only become physically stronger... but mentally as well.
In this guide, we'll explore actionable strategies to enhance motivation, streamline the exercise process, and cultivate a consistent routine that amplifies its mood-boosting benefits.
Let's dive in!
by Tony Gjokaj January 25, 2024 3 min read
Did you know that our relationship with food is deeply intertwined with our psychology?
The convenience and allure of processed foods often tap into our psychological triggers, making it challenging to break free from their hold.
However, by understanding our behaviors and implementing strategic psychological practices, we can successfully reduce our reliance on processed foods.
In this blog, we'll explore five behavioral strategies that leverage psychology to foster healthier eating habits.
Let's dive in!