Minute 3: How to minimize daylight savings disruptions

Springing the clocks forward this weekend will make our days seem longer, but our sleep hours seem shorter. If you’re worried about your internal clock getting thrown out of whack, you should read: “What to Know About Daylight Saving Time as Another Clock Change Looms.” Experts have linked the spring change to society-wide sleep deprivation, disrupted circadian rhythms, and even elevated stroke risk. So what can you actually do about it? "Ways to Adjust to Daylight Saving Time" from Tenet Health offers a few practical strategies: start shifting your bedtime 15 minutes earlier each night in the days leading up to the change, stick to your normal 7-9 hour sleep window, finish meals at least 2-3 hours before bed, and get sunlight exposure early in the morning or during an afternoon walk, since light helps naturally regulate your hormones and wake time.

'That last tip - getting more daylight - raises an interesting follow-up question for runners who’ve spent the winter months training without sunshine: does vitamin D supplementation fill the gap? Check out: "Is Vitamin D A Performance Enhancer? A New Study Has The Answer." Researchers followed 45 adults through October to March, with some taking 2,000 IU of vitamin D daily for 8 weeks. Supplemented participants maintained steadier immune markers over the winter, which is a real benefit for anyone training hard through cold and flu season. Where it fell short: VO2 max stayed essentially flat across all groups, suggesting vitamin D functions better as a seasonal maintenance tool than a performance booster. Consider it insurance for your immune system, not a shortcut to a faster finish time.

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Six Minute Mile Newsletter