57|It's time to Fall Back!

Thriving After 50 "Mind Body Soul"

Hey Fam! Master Coach G 🌟 Thriving After 50 "Mind Body Soul" In this episode I'm going to give you information on adjusting to the time change, it's time to fall back. I'll share tips on how you can prepare your body for the change and not feel exhausted for weeks! Here are some tailored approach to preparing for the time change, taking into account their overall wellness: Preparing for the time change, especially when transitioning into or out of Daylight Saving Time, can help minimize the disruption to your body’s internal clock. Here are some tips to help you adjust smoothly: 1. Adjust Your Sleep Schedule Gradually • A few days before the time change, start going to bed and waking up 15-30 minutes earlier or later (depending on whether you’re “springing forward” or “falling back”). • This gradual shift helps your body adapt more easily than making the change all at once. Gradual Sleep Adjustment (Body) • Start early: Encourage listeners to adjust their sleep by 15 minutes each day, starting 4 days before the time change. This gentle shift is easier on the body, especially as sleep needs can change with age. • Wind down earlier: Establish a calming bedtime routine with activities like reading, meditation, or light stretching. 2. Get Morning Sunlight • Natural light is a powerful cue for regulating your internal clock. After the time change, expose yourself to sunlight in the morning to help reset your circadian rhythm. 3. Limit Evening Screen Time • Reduce exposure to screens (phones, computers, TV) in the evening, especially in the days around the time change. The blue light emitted by devices can interfere with melatonin production, making it harder to fall asleep. Mindful Evenings (Mind) • Limit technology: Suggest limiting screens at least 1 hour before bed. Instead, they can engage in mindfulness practices such as journaling, meditation, or deep breathing exercises to relax the mind and prepare for rest. • Create a tech-free zone: Recommend creating a serene, tech-free space for the last part of the evening. 4. Adjust Mealtimes • If possible, gradually adjust your meal times by 15-30 minutes in the days leading up to the time change. Eating at consistent times helps regulate your body’s rhythm. Adjust Mealtimes (Body) • Shift meals gradually: Encourage them to eat dinner 15-30 minutes earlier each day in the days leading up to the time change. Healthy, balanced meals are important, especially those rich in nutrients that support sleep, like magnesium (found in leafy greens and nuts). 5. Optimize Your Sleep Environment • Make sure your bedroom is conducive to sleep—cool, dark, and quiet. Consider blackout curtains, earplugs, or a white noise machine if needed. Prioritize Sleep Quality (Soul) • Comfort matters: Reiterate the importance of optimizing their sleep environment—comfortable pillows, a supportive mattress, and a quiet space. The comfort level can directly impact rest and rejuvenation. • Calming rituals: Promote the idea of incorporating soul-soothing activities like aromatherapy or playing calming music before bed. 6. Avoid Heavy Meals and Caffeine Late in the Day • Caffeine and large meals too close to bedtime can disrupt sleep, so try to avoid these in the late afternoon and evening. Gentle Movement During the Day (Mind & Body) • Stay active: Physical activity helps regulate sleep patterns, but they should avoid strenuous exercise close to bedtime. Suggest gentle activities like yoga or tai chi, which promote both mental and physical balance. 7. Stay Consistent After the Change • Stick to a regular schedule after the time change, even on weekends. Consistency helps your body adjust more quickly to the new time. Stay Consistent (Body) • Routine is key: Encourage maintaining a consistent wake-up and bedtime schedule, even on weekends. Routine helps maintain a healthy body rhythm, which is crucial for long-term well-being after 50. 8. Exercise Regularly • Regular physical activity can improve sleep quality and help reset your internal clock, especially if you exercise earlier in the day.

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