Americans will turn their clocks back one hour this weekend as daylight saving time ends. (iStock)
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’s internal clock reset faster. Here are five expert tips to help you beat the clock.
1. Start your day with protein
"The best way to maintain constant levels of energy is to SKIPPING BREAKFAST AND EATING DINNER LATE LINKED TO SURPRISING BONE HEALTH RISK
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’s time to be awake, she and Basaria agree.
A protein-packed breakfast can help stabilize blood sugar and improve alertness. (iStock)
2. Eat dinner earlier and keep it light
Basaria also recommends eating dinner a little earlier after the clocks go back. "Since 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’s clock," she told Fox News Digital.
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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.
3. Add melatonin-friendly foods
Foods like turkey, cherries, TEST YOURSELF WITH OUR LATEST LIFESTYLE QUIZ
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.
4. Skip sugar and caffeine late in the day
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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.
DeCicco said her favorite way to ward off sleepiness is by staying active.
"Sunlight and fresh air help to make you feel invigorated and energized," she said.
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Staying hydrated is key, she added.
"Dehydration is one of the leading causes of fatigue," she said.
Consistency in meals, exercise and light exposure supports a smoother circadian rhythm reset. (iStock)
5. Stay consistent and balanced
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.
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"If you don’t have a consistent exercise routine as of now, start slow and add on," she said. "Eating smaller meals throughout the day also requires less energy to digest and helps you stay active and alert."
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