Here in California, we have just reset our clocks to Pacific Daylight Time. I don’t know if you’ve noticed this yet, but as we age – that timeshift gets harder!
I recently shared a post in my Substack newsletter about circadian rhythm & why it matters so much for our health – particularly in menopause. You can read it here: When time changes, do you?
Meanwhile, if you are trying to optimize your health, learning to support your circadian rhythms is key.
The change in hormones as estrogen & progesterone decrease can lead to a disruption in your circadian rhythm – add something like a time change to that equation & you’ve got yourself in a pickle!
Circadian rhythm helps keep cortisol & melatonin in balance. If we want to manage stress & sleep better, we need to do what we can to regulate & support that rhythm & balance. We can reduce a lot of our menopause symptoms when we do this.
A few things that can help:
- Create a consistent sleeping schedule/pattern. Go to bed & wake up at the same time daily.
- Improve your sleeping environment. Think – Dark. Cool. Quiet.
- Limit screen time on your devices – especially in the hours before bedtime.
- Get sunlight during the day. Get outside for some morning & afternoon sun.
- Avoid caffeine & alcohol.
- Eat a healthy diet. Avoid eating a few hours before bedtime.
- Exercise regularly.
- Practice relaxation techniques. One of my personal favorites – grounding. Take off your shoes & find some dirt, grass or sand to walk around in for a bit.
If your circadian rhythm has gotten a little off, a time change is the perfect time to recommit to supporting this important part of your health. I know I’ll be fine-tuning my own schedule to maximize the daylight hours & use the dark hours to my advantage.
If you enjoyed this post, check out the full post on Substack along with some great resources.
