Wellness Wednesdays with Bearn

The bi-partisan legislation recently passed by the US Senate that would make Daylight Savings Time (DST) permanent, has put more attention on the bi-annual clock adjustment than it typically gets. Like much what happens in the 21st century, the effort to make daylight savings time permanent is based more on economic reasons than on wellness considerations.

What we've learned about human biology, and specifically our circadian rhythm, is that we are better off with extended exposure to natural light in the morning vs the evening. So regardless if the legislation becomes law or not, here is a brief list of things you can do to synchronize your biology with the daily cycles of mother earth, as nature intended.

It starts with the night before:

• Finish calorie consumption (including alcohol) 3 hours before bedtime
• Use "Night Mode" on all your technology devices
• Dim the lights in your house where possible
• Reduce your exposure to blue light - consider using blue light glasses
• Experiment with some deep breathing techniques before bedtime (I like the 4-7-8 technique)
• Listen to your body, go to bed when sleepy (ideally within 15 minutes of the same time each night)

The next morning:

• Drink at least 8oz of water within the first 5 minutes of waking (putting a glass of water or water bottle next to your toothbrush is a good reminder for this)
• Expose yourself to natural sunlight within the first 20-30 minutes of waking (getting outside for 3-5 minutes vs looking through a window is far better, when possible)
• Try going through a routine of light mobility movements (2-3 minutes)
• If you are a coffee, tea or matcha drinker, try waiting 90 minutes before sipping on your first caffeinated beverage

Think of this list as a menu and select the recommendations that are easiest to do. Try to stick with the chosen recommendations until they become a habit and you might be surprised how much better you feel over time.

"Well-being is achieved in small steps, but it is truly no small thing." -Zeno