14 Healthy Habits to Try Now That Daylight Saving Time Is Over

It’s that time of year that so many of us dread — the end of Daylight Saving Time (Sunday, November 3), when we turn back the clocks and have to re-learn how to cope with the sun setting earlier.

Let’s all take a collective moment to be in our feelings about the impending premature darkness. Okay, now that that’s out of our systems, it’s time to shift our mindset toward embracing what we at Good Housekeeping are coining: The season of “healthier hibernating.” Instead of moping around and waiting for spring, we can take advantage of these turtle-vibes months by making our everyday habits better cater to us — setting us up for a happier (and healthier) winter and beyond.

“Winter is a time to slow down and take care of ourselves. Let’s see this season as a chance to nurture our well-being and create or lean into habits that help us feel brighter and more vibrant,” says Vaughn Gray, NASM-CPT, a wellness expert and personal trainer in New York City.

We asked some of our go-to experts for their best tips for surviving the end of Daylight Saving, and how to tweak our lifestyle to make healthier hibernating at the forefront.

Turning the clocks back means we technically gain an hour of sleep — which may sound like a treat, but it can actually throw your whole ZZZs routine off, leading to sleep issues or sleep anxiety until you get back on track, explains Raj Dasgupta, MD, FAASM, a doctor of pulmonary, critical care and sleep medicine and associate professor of clinical medicine in California. “Gaining an extra hour in November has been linked to poor sleep and mood changes,” Dr. Dasgupta says. “But instead of worrying about problems that haven’t occurred yet, keep in mind that your body will adjust. It may take a few nights to feel 100% ‘normal,’ but fear not — your circadian rhythm will adapt to the new light-dark cycle.”

To prevent disruptions to your sleep schedule, follow Dr. Dasgupta’s survival tricks:

• In the days leading up to the time change, try going to bed an hour or so later than you usually do. This can help your body better adjust to the switch.
• If you feel sleepy after the clocks rewind and can’t resist a nap, make it only 15 to 20 minutes in order to avoid ruining your nighttime slumber.
• Lean into good sleep hygiene practices that enhance quality sleep year-round, such as limiting screentime before bed, having a consistent bedtime and waketime, exercising regularly, reducing caffeine and alcohol intake, and managing stress levels.

Create a sleep cave

While we’re on the topic of preserving our ZZZs, now is the perfect time to give your bedroom the once-over and ensure that it’s set up for optimal sleep. After all, a quality slumber is one of the most important things you can do for your health, since this is when your body goes through a recovery process of sorts, giving all of our organs and bodily systems a chance to rest and recalibrate so that they can function at their best. An ideal sleep environment is cool (experts say 65*F is the sweet spot, and making the bed with sheets that are breathable can help our body regulate its temperature), dark (invest in blackout curtains if you see light peeking through) and quiet (white noise machines can help drown out environmental sounds).

Avoid your bedroom until bedtime

Resist the urge to make your bed your second couch. “Your bed should only be for sleeping,” says Dr. Dasgupta. “Keeping it this way creates an association in your between your bed and sleep.” That means keep the movie marathons to your living room, don’t work from between the sheets on work-from-home days and find another cozy spot to get lost in your latest book.

If you do end up having a stay-in-bed day and have trouble nodding off at night, try Dr. Dasgupta’s sleep trick: Try for 20 minutes, then if you still can't, get up and do something relaxing in very low light in another room; crawl back into bed only when you’re drowsy enough to fall asleep.

Design a morning routine

If you don’t have one already, this can help you start your days off right. And it doesn’t take much, says Judy Ho, Ph.D., a clinical neuropsychologist and author of The New Rules of Attachment — between 15 and 30 minutes is perfect. She suggests trying to incorporate one brief action from each of these areas: gratitude, reflection, journaling, physical wellness, mindfulness. “Your rituals can be simple, such as saying aloud something you’re grateful for; reading an inspirational quote and reflecting on how you can put the lesson into practice today; free writing whatever’s on your mind or responding to a journal prompt; stretching for a few moments or taking a brisk walk around the block; or focusing on being in the moment while you do ordinary AM tasks like brushing your teeth or sipping your coffee,” Dr. Ho says.

Hack your energy levels.

You can boost your energy with just a couple easy tricks, and these are two of Gray's favorites:

• Embrace natural light to help regulate your internal body clock. “Open those curtains and soak up as much daylight as you can. If it’s cloudy, consider a light therapy lamp to mimic the sun,” says Gray. Even standing outside for a few minutes can help!
• Move your body, even if you don’t feel like it. “Even a short walk can energize your spirit and get your blood flowing to increase energy,” Gray says.

Embrace seasonal superfoods.

Winter is prime time to enjoy an array of in-season produce that will fill you up with beneficial antioxidants, vitamins, minerals, fiber and other nutrients that are essential for good health and our immunity, which is especially top of mind during sniffle season. Make healthy eating fun by challenging yourself to try a new type of fruit or vegetable each time you take a trip to the supermarket. Keep an eye out for hard squashes, citrus, cruciferous picks like cabbage and Brussels sprouts, dark leafy greens like collards and kale, root veggies like parsnips and turnips and so much more.

If you’re stuck on how to use an unfamiliar superfoods player, try this trick from Jaclyn London, R.D., nutrition consultant, podcast host, and author of Dressing on the Side (& Other Diet Myths Debunked): “My wintertime mantra is, ‘If you like it, put it in a soup.’ You really can’t go wrong by adding any of these seasonal foods to a warm, delicious bubbling pot,” she says.

Get in those sweat sessions.

“Even when the couch calls your name, remember that a little movement can do wonders for your mood, energy and more,” Gray says. “Exercise is a strong ally for our mental well-being because it releases endorphins, those feel-good chemicals that help lift us up and combat stress, anxiety and depression.” And how’s this for some motivation: All you need is 10 minutes to get in a solid workout. Gray created this 10-minute routine just for you — it entails only five no-fuss moves, and you can do it anywhere:

• Jumping Jacks (1 minute)
• Bodyweight Squats (1 minute)
• Push-Ups (30 seconds)
• Plank (30 seconds)
• High Knees (1 minute)

Repeat the circuit twice.

Stay hydrated.

You know this important year-round, but it may be harder to focus on when the weather is cold or dreary. “Sometimes fatigue or feeling like you’re dragging is just a sign that your body needs more water, so always keep a glass or bottle handy!” Gray says.

Besides preserving your pep, staying properly hydrated is also essential for steady mood, smooth digestion, cognition, sleep, organ function, and so much more, says Joy Bauer, M.S., R.D.N., health expert and author of Joy Bauer’s Superfood! — so find ways to jazz up plain ol’ H20. “Keep flavored sparkling water on hand, add fresh fruit or herbs to your water or explore herbal teas,” Bauer adds.

Enjoy comfort foods.

Yes, you should be eating a healthful, balanced diet filled with nourishing foods most of the time to support your overall health, but it’s equally important to allow yourself occasional comfort food moments, too. “These foods have gotten a bad rap for being considered ‘unhealthy,’ but having a comfort food is important for everyone,” says Dr. Ho. Certain foods can boost your mood simply because of how they make you feel when you eat them, thanks to the tastes, textures or nostalgia they provide, she adds.

Tap into self-care.

“When winter is dimming your mood, find creative ways to brighten it through discovering self-care rituals. Create cozy routines like taking a warm bath, sipping relaxing herbal teas or designating comfy reading areas,” says Gray. “These little acts of love toward yourself can really lift your spirits.” Even the busiest schedules have room for “me time,” so if you’re having trouble figuring out where it fits in, add it to your to-do list or pop it into your calendar to ensure you carve out much-needed moments for just you.

Picking up a new hobby is another way to engage in self-care and occupy your time. “Hobbies are like giving your brain a gift because they keep it sharp and your spirit light,” Gray adds. “Consider diving into something new or revisiting an old passion to spark your joy during the winter months.”

Get into journaling.

“Journaling with intention can help you keep a clear, focused mind no matter the weather outside,” says Gray. “Write down your feelings, both the heavy and the light. Then, let go of the negatives and focus on gratitude for the positives.” You can feel grateful for blessings big and small, whether you had a major accomplishment at work or simply found a little extra comfort in your morning cup o’ joe.

Another way to journal with intention is to create what Dr. Ho calls a “joy list.” Set a timer and write down whatever happiness-inducing things comes to mind. Dream big — it’s okay to have grand (an upcoming European vacay!) as well as small (petting your snuggly cat) items. “When you’re in a negative headspace, it can be hard to think of positives, so a physical reminder in front of you is helpful,” says Dr. Ho.

Be a little productive.

That doesn’t necessarily have to mean clearing out your piles-upon-piles junk closet, but tidying up and keeping even a semi-orderly space could help you stay in a better headspace during a time of year when this may already be a struggle for you. Disorganization can be a driver of stress and anxiety, but keeping on top of your mail, washing the dishes right away, or putting your boots where they belong when you kick them off are all small actions that can help prevent clutter from taking over.

Take mindful walks.

Walking when it’s cold outside can be some sort of rejuvenating, but if that’s not enough to spur you to lace up, try reimagining your usual walk by infusing it with a bit of mindfulness. This can make it more enjoyable so that you’re more apt to collect those daily steps, and mindfulness is also a proven way to help dial back stress.

Focus on these three bullet points each time you walk, says Lindsey Benoit, O’Connell, CSCS and founder of The LAB Wellness.

• When you start walking, notice what happens while you’re doing so. Acknowledge how your foot presses into the pavement and how this feels. “Pay attention to your body and all its movements, like your swinging arms, swaying hips and lungs filling with air,” Benoit says.
• Listen to your surroundings. Start by just hearing what’s all around you, then zero in on one sound, such as a chirping bird, the wind or the sound of a squirrel scurrying over crunchy leaves or an icy sidewalk. “Really channel yourself into that one sound, then let other sounds surrounding it go and move your body to the rhythm of that sound,” Benoit says.
• Look around. Now it’s time to see what you’re walking past. Stare at the details of the bark on a tree and appreciate the colors of changing leaves, barren branches or the cloud patterns in the sky, says Benoit.

Stretch it out.

“Stretching is a wonderful way to counterbalance our sedentary winter habits,” Gray says. “It helps release tension, improves flexibility and boosts circulation.” Commit to getting in a quick stretch sesh every day, then keep these smart stretching practices in mind, says Gray:

• Hold each stretch for at least 20 to 30 seconds. Stay static (no bouncing) and stop if you feel discomfort in order to avoid hurting yourself.
• Breathe deeply, inhaling as you start the stretch and exhaling as you deepen into the pose to really relax those muscles.

Celebrate everyday tasks.

Patting yourself on the back for accomplishing housework can feel validating, but also acknowledge the good it did for your physical health, too. Anytime you’re moving instead of lounging goes toward supporting your overall health.

For instance, yardwork like raking leaves or shoveling snow is a great way to strengthen your muscles and bones. It all helps target your core and lower back, and it can even help improve posture by engaging your posterior chain muscle group (calves, hamstrings, glutes, and lower back), explains Teddy Savage, national lead trainer at Planet Fitness. “And believe it or not, laundry can also be considered a beneficial activity, all that bending and lifting are compound movements that engage multiple muscle groups at the same time.”