Adjusting to that “extra hour” as clocks shift forward or back,  can be tough on our bodies, minds, and routines. 

Daylight Saving Time (DST) can disrupt our sleep, mood, and overall wellness, but with a few intentional changes and natural support, we can adjust smoothly. Here are some tips, including how to use aromatherapy for restful sleep, to ease the transition.

1. Seek the Lord

Starting and ending your day focused on God with prayer, quiet time, and reading Scripture renews your heart and mind and refreshes your soul.

2. Gradually Adjust Your Sleep Schedule

Shifting your bedtime by just 10-15 minutes a few days before Daylight Saving Time can help your body adapt more smoothly. By gradually aligning with the new schedule, your body’s internal clock, or circadian rhythm, won’t be as jolted by the sudden change.

3. Create a Consistent Evening Routine

Consistency is key for sound sleep. Develop a relaxing routine that signals your body it’s time to unwind. This can include gentle stretching, reading the Bible, disconnecting from technology one hour before bed, or a warm bath. 

4. Use Aromatherapy to Support Mood, Relaxation and Sleep

Essential oils can be a natural solution to ease sleep disturbances that come with time changes. Here are a few oils to incorporate into your nighttime routine:

• Lavender: Supports the nervous system. Known for its calming properties, lavender essential oil helps relieve stress and encourages restful sleep. Diffuse a few drops in your bedroom or rub on your temples, feet or wrists before bed.
• Peace & Calming: Supports the nervous system. Promotes relaxation and has a spa-like aroma. It is a favorite among moms to help kids sleep. Diffuse, rub on the bottoms of feet or over heart, or add 3 – 5 drops to a warm bath before bedtime for a peaceful night’s sleep.
• Frankincense: Supports the nervous system. It is a favorite among men. Promotes relaxation and helps the mind relax. Diffuse a few drops in your bedroom or rub on your temples, feet or wrists before bed.
• Valor: Supports the nervous system. It is a favorite among chiropractors for its calming effect and aligning the physical and mental. Blue Tansy gives it a rich blue color. Diffuse, rub on the bottoms of feet or over heart or add 3 – 5 drops to a warm bath before bedtime for a peaceful night’s sleep.

5. Prioritize Exposure to Natural Light

Natural sunlight is important to the body, especially after Daylight Saving Time. Spend at least 15-30 minutes outdoors in the morning sunlight if possible, or go outside for an evening walk before the sun sets.

6. Limit Caffeine and Heavy Meals Late in the Day

Caffeine and heavy foods in the late afternoon or evening can hinder restful sleep, especially during Daylight Saving Time adjustments. Instead, opt for light, nutritious snacks like nuts, vegetables or fruit, and limit caffeine intake to the morning hours.

7. Try Relaxing Breathing Techniques

Deep, slow breathing helps reduce tension and prepares the body for rest. Techniques like the “4-7-8” method (inhale for four seconds, hold for seven, exhale for eight) can help you relax before bed.

8. Stay Active During the Day to Support Energy

Physical activity helps improve sleep quality by reducing stress and boosting mood. A brisk walk, yoga, or moderate exercise earlier in the day can leave you feeling more refreshed and able to sleep soundly.

9. Make Your Bedroom a Sleep Sanctuary

Keep your bedroom cool, dark, and quiet, creating an ideal environment for sleep. Blackout curtains or an eye mask can block out excess light that may disrupt your rest, especially as daylight hours change.  No electronics in the bedroom. Adding a diffuser with calming essential oils further enhances this sanctuary.

Intention and Quality Matters

Adjusting to Daylight Saving Time takes patience and intention. By embracing these natural solutions—like adjusting your sleep schedule, using aromatherapy, and prioritizing relaxation—you can ease your body into the new time with less stress and better sleep.

Remember that choosing the right essential oils can make a difference. Here are my favorite essential oils.

You may use my code SHAREYL at checkout to save 10%

I am happy to help you get started using essential oils and aromatherapy.

Have a joyful day!