The last few days have been an interesting mix of happenings. Our first snow of the season happened on Friday which was, of course, early. Halloween was celebrated on Saturday along with a Blue Moon which was the first full moon on All Hallows’ Eve in 76 years.

Then on Sunday morning the clocks were moved back to shift us out of Daylight Savings to Standard time. It is one of the oddest times of the year. Overnight the clocks adjusted backward, we gained an hour of sleep, but did you notice that you don’t feel more rested?

This is because it is easy to change our digital clocks but not our body’s clock. You may feel a mild case of jet lag. Your body’s internal clock (or circadian rhythm) may be thrown off course, which can affect how much sleep-inducing melatonin is released and when.

In fact, did you know that fatal car accidents as well as industrial accidents increase in the week after the time change? Heart attacks and stroke have also been associated with the change in the clocks.

In addition, losing an hour of daylight in the afternoon after setting the clocks back to standard time can trigger mental illness, including bipolar disorder, and seasonal affective disorder (SAD), also known as winter depression. A Danish study found an 11% increase in depression cases after the time change.

9 Tips to Ease Your way Through the Change

1. Watch your diet – Though not as serious as car crashes or heart trouble, daylight saving time transitions can temporarily wreak havoc on your diet. Any amount of sleep deprivation can affect the hormone levels in the body, which can lead to changes in appetite, an increase in cravings, and potential overeating. Try keeping a food journal for the first week after the time change.

2. Make gradual shifts – This will be good for next year! About ten days before falling back, go to bed and wake up 10 minutes to 15 minutes later each day. This helps your body slowly adjust.

3. Keep your schedule – Manage your schedule as close to normal as possible. If you usually wake at 7 a.m., do it the morning of the time change, if you can (although the clock says 8 a.m.). Be consistent with eating, social, bed and exercise times, too. This means eat regular meals and snacks.

4. Have a nighttime ritual – If you have trouble sleeping this is good advice year-round. Make a habit of slowing your body down. Dim your lights. Take a warm – not hot – shower. Put your phone, computer, or tablet away. Turn off the television and pick up a non-suspenseful book. When daylight saving ends, it’s especially important to stick with a bedtime routine.

5. No long naps – Shutting your eyes mid-day is tempting, especially if you’re feeling sluggish. But it could backfire! Longer daytime naps could make it harder for you to get a full night’s sleep and it will take longer to make the adaptation.

6. Use light to regulate your internal clock – Light suppresses the secretion of the sleep-inducing substance melatonin. So it is important to expose yourself to the light during the waking hours as much as possible, and conversely, do not expose yourself to bright light when it is dark outside.

7. Bring snacks to work – Your stomach isn’t keeping track of the clock; you may find yourself hungry and irritated because your lunch has been pushed back an hour. Bring a few extra snacks along just in case.

8. Focus on ways to boost your mood – Mornings may be brighter for a time as DST ends, but many find themselves missing the evening sunshine. Brighten your mood even on the gloomiest of days with self-care routines, leisure activities, and time with family. Some good ideas included: Aromatherapy with essential oils, exercise, bath time with Espom salts, essential oils and CBD oil, a great book, or relaxation with guided meditations.

9. Skip caffeine – As the week progresses, you may become sleepy earlier than usual in the evenings. Let slumber kick in naturally and avoid caffeinated beverages after lunchtime. Opt for an herbal tea instead.

Remember, mindfulness and sticking closer to your normal routine, will help your body adjust faster to the new clock!

Ruth Clark, author of the best-selling book Cool the Fire: Curb Inflammation and Balance Hormones, is a Registered Dietitian Nutritionist with a master’s in Public Health and over 35 years of experience. She lives in Sharon and her practice is 100% virtual. Ruth specializes in mid-life and older women who are struggling with weight, mood and fatigue to regain their energy and vitality. You can reach her at Ruth@RuthRD.com.