{"id":114644,"date":"2025-11-02T21:56:08","date_gmt":"2025-11-02T21:56:08","guid":{"rendered":"https:\/\/www.newsbeep.com\/nz\/114644\/"},"modified":"2025-11-02T21:56:08","modified_gmt":"2025-11-02T21:56:08","slug":"how-meals-this-weekend-can-impact-your-daylight-saving-recovery","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/nz\/114644\/","title":{"rendered":"How meals this weekend can impact your daylight saving recovery"},"content":{"rendered":"

As Americans prepare to turn their clocks back this weekend, experts say\u00a0your diet\u00a0may determine how sluggish or energized you feel in the days ahead<\/a>.\u00a0<\/p>\n

Though getting an extra hour of sleep should make you feel more rested, the one-hour daylight saving time shift<\/a> can actually throw off the body\u2019s circadian rhythm, the internal clock that runs on a 24-hour light-and-dark cycle, especially since many people are already sleep-deprived, according to\u00a0Tufts University.<\/a>\u00a0<\/p>\n

The result can feel like jet lag, bringing grogginess, hunger swings, slowed metabolism and even mood changes.<\/p>\n

Experts say the effects are especially pronounced among shift workers, children and teens, older adults, those with sleep or heart conditions and those who frequently travel across different time zones.<\/p>\n

\u201cOur internal\u00a0circadian rhythm,\u00a0which is monitored by light, meal timing and hormone release, can fall behind by several days when we change our external clocks,\u201d said Neelofer Basaria, a Texas-based public health expert and certified health and wellness coach. \u201cIt\u2019s not fun for our body.\u201d<\/p>\n

Your diet after the one-hour daylight saving time shift may determine how sluggish or energized you feel. Deborah \u2013 stock.adobe.com<\/p>\n

\u201cOur internal\u00a0circadian rhythm,\u00a0which is monitored by light, meal timing and hormone release, can fall behind,\u201d Neelofer Basaria, a public health expert and certified health and wellness coach, said about the time change\u2019s effects. Andrey Popov \u2013 stock.adobe.com<\/p>\n

Fortunately, there are simple ways to fight back. From protein-packed breakfasts to melatonin-boosting foods, what you eat and when can help your body\u2019s internal clock reset faster. Here are five expert tips to help you beat the clock.<\/p>\n

1. Start your day with protein<\/p>\n

According to Robin DeCicco, a certified holistic nutritionist, a protein-rich breakfast, such as eggs, can help boost alertness and signal to your body that it\u2019s time to be awake. ltummy \u2013 stock.adobe.com<\/p>\n

\u201cThe best way to maintain constant levels of energy is to\u00a0eat balanced meals\u00a0consisting of protein, complex carbs and some fat,\u201d said Robin DeCicco, a certified holistic nutritionist in New York City. \u201cEqually important is to eliminate sugary, refined carbs during meals as this food group is known to cause a rapid increase in energy followed by dips, blood sugar crashes and sluggishness.\u201d<\/p>\n

A protein-rich breakfast, which could include eggs, yogurt or nut butter, can help steady blood sugar, boost alertness and signal to your body that it\u2019s time to be awake, she and Basaria agree.<\/p>\n

2. Eat dinner earlier and keep it light<\/p>\n

\u201cSince our circadian system also uses food intake as a timing signal, eating meals at regular times or shifting dinner a bit earlier for the first three to four nights can help the brain reestablish the body\u2019s clock,\u201d Basaria said. Sea Wave \u2013 stock.adobe.com<\/p>\n

Basaria also recommends eating dinner a little earlier after the clocks go back. \u201cSince our circadian system also uses food intake as a timing signal, eating meals at regular times or shifting dinner a bit earlier for the first three to four nights can help the brain reestablish the body\u2019s clock,\u201d she told Fox News Digital.<\/p>\n

She also suggests pairing this with a consistent dim light routine in the evening. Research has shown that dimming lights in the evening helps trigger melatonin production and signals the body to wind down, improving sleep quality and easing the shift in your internal clock.\u00a0<\/p>\n

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3. Add melatonin-friendly foods<\/p>\n

Foods like pumpkin seeds and kiwi\u00a0can improve sleep quality. anaumenko \u2013 stock.adobe.com<\/p>\n

Foods like turkey, cherries,\u00a0pumpkin seeds and kiwi\u00a0can naturally support the body\u2019s melatonin production and improve sleep quality, Basaria said.<\/p>\n

Research shows that tart cherry juice can boost melatonin levels and improve sleep quality, while kiwi may help you fall asleep faster and sleep more soundly. Pumpkin seeds and turkey contain magnesium and zinc, which further support melatonin production and relaxation before bed.<\/p>\n

4. Skip sugar and caffeine late in the day<\/p>\n

\u201cSunlight and fresh air help to make you feel invigorated and energized,\u201d Basaria said. Monkey Business \u2013 stock.adobe.com<\/p>\n

Basaria also recommends avoiding caffeine after 2 p.m. and eliminating high-sugar snacks close to bedtime because they can delay melatonin release and exacerbate sleep disruption.<\/p>\n

DeCicco said her favorite way to ward off sleepiness is by\u00a0staying active.\u00a0<\/p>\n

\u201cSunlight and fresh air help to make you feel invigorated and energized,\u201d she said.<\/p>\n

Staying hydrated is key, she added.\u00a0<\/p>\n

\u201cDehydration is one of the leading causes of fatigue,\u201d she said.\u00a0<\/p>\n

5. Stay consistent and balanced<\/p>\n

Overall, DeCicco says staying consistent and balanced by eating at regular times and including a mix of protein, complex carbs and healthy fats can help maintain steady energy and prevent crashes, making it easier to adjust to the time change.<\/p>\n

\u201cIf you don\u2019t have a consistent exercise routine as of now, start slow and add on,\u201d she said. \u201cEating smaller meals throughout the day also requires less energy to digest and helps you stay active and alert.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"As Americans prepare to turn their clocks back this weekend, experts say\u00a0your diet\u00a0may determine how sluggish or energized…\n","protected":false},"author":2,"featured_media":114645,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[33286,77206,20315,2946,144,134,43135,111,139,556,69,2859,2863],"class_list":{"0":"post-114644","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-caffeine","9":"tag-daylight-saving","10":"tag-diets","11":"tag-dinner","12":"tag-food-drink","13":"tag-health","14":"tag-melatonin","15":"tag-new-zealand","16":"tag-newzealand","17":"tag-nutrition","18":"tag-nz","19":"tag-protein","20":"tag-sleep"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts\/114644","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/comments?post=114644"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts\/114644\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/media\/114645"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/media?parent=114644"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/categories?post=114644"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/tags?post=114644"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}