There are several types of foods and drinks that can help you adjust to the change in time. When we change our clocks for Spring, we must set them an hour ahead which means we have then lost that hour! It may not seem like a big deal, but it will very likely affect your sleeping patterns if you don’t take the steps to help adjust.
First and foremost, you have to adjust the schedule for each person in the family. Eating, napping, and bedtime routines will all have to adjust to the one hour change. It may take a couple of days to get used to the new routines, but that is why adding these helpful changes will help you and your family adjust.
Famously known for its sleep-inducing properties, chamomile tea may be a soothing and safe way to help you or your spouse adjust to the new sleep schedule. Adjust your regular bedtime by an hour and then use that precious hour to sip on the tea. It is important to mention that children may not be able to consume chamomile tea and therefore it should not be provided to them unless otherwise directed by a licensed physician. Other great teas to consider include ginger tea and peppermint tea (both of which can help any nighttime nausea caused by foods eaten during the day).
Tart Cherries or tart cherry juice
Some fruits, such as tart cherries or tart cherry juice, contain melatonin. In case you didn’t know, melatonin is essential for inducing sleep. Therefore, if you are trying to adjust to a new sleep schedule due to daylight saving time then you may want to consider eating some cherries or drinking cherry juice about an hour before your intended bedtime. This option may be safer and more enjoyable for children but, you should still check with your doctor before trying it. Other fruits that can help you adjust to a new sleep schedule include bananas, kiwi, oranges, and pineapple. Also, do not overeat any of these fruits before bedtime or you may find yourself with an upset tummy all night long which kind of contradicts eating them in the first place.
One of my favorite snacks is almonds (or almost any type of nut). They are constantly high on “healthy food” lists for one reason or another and this list is no different. Almonds contain levels of melatonin as well and therefore can help you adjust to daylight saving time. Also, almonds contain quality protein and fiber which can help you feel full and satisfied throughout the night, thus reducing the urge to get up and eat junk food. Another type of nut that you may want to consider is the walnut, which also contains melatonin. Talk to your doctor before allowing your child to consume nuts.
Whole wheat crackers
Complex carbohydrates such as whole wheat crackers will also provide you with a full and satisfying feeling to help reduce junk food snacking at night. But, they also will more reduce your levels of serotonin (unlike simple carbohydrates which will reduce your serotonin levels). Other complex carbohydrate snacks to consider before bedtime include popcorn and oatmeal.
Not all dairy products may be good options. However, warm milk is often provided to children before bed to help soothe them to sleep while also keeping their tummies full. Milk is also said to contain tryptophan and melatonin which can also help induce sleep. Another dairy option that may help you adjust to daylight saving time is cottage cheese. This isn’t a popular food but, some people may enjoy it with some fruit or nuts cut up into it as an added level of sweet and salty. Warm milk and cottage cheese may be the safest of the options for children, but still, be sure to check with your doctor first.