Spring Forward: Tips for Adjusting your Sleep and Fitness Schedule

During the winter, your days probably feel super short. That’s because it gets dark around 5 p.m., and it can take forever to adjust. Just when you finally settle into a routine around mid-January, it’s time to spring forward an hour. Today, I’ll share tips to help you build a routine that supports your fitness and sleep as we head into the “longer” days of summer.

For My Early Risers

If you start your day before the sun rises, I might not be the right person to ask. However, after doing some research, I feel confident sharing tips to help you build a routine and improve your overall wellness. As we approach the March 8 spring forward date, try going to sleep a little earlier in the days leading up to the time change. Also, keep your wake-up time consistent, even if you feel groggy at first.

When you lose an hour, it makes it feel as if the day is longer because the sun is out longer. However, losing that hour of sleep can increase fatigue and make you feel off. Make sure you keep yourself hydrated and well-fueled when doing the first few workouts.

• Prioritize warming up: The last thing you want is to strain or tear a muscle heading into the spring and summer seasons. Starting your morning with light stretching or mobility work can make a big difference.

• Listen to your body: If you are feeling extra tired or sore, adjust your workout around not overdoing it; rest and recovery still count.

• Go for morning walks: While I personally don’t wake up early enough to make this happen, getting outside for a walk before starting your day can greatly improve mental clarity, mood, and overall happiness.

The Night Crew

Now, this is something I can relate to. If you don’t wake up until after 9 a.m. and struggled this winter, you’re in the right place. We’d go to class and work, and before we knew it, the day was over, leaving us feeling like we barely did anything. On March 8, our lives change. We gain an hour of sunlight, and our days slowly start getting longer as we head into summer. The extracurriculars are back!

For my night crew, these tips will help you build a routine and get back into rhythm.

• Get outside after class or work: Finally, it doesn’t get dark before you get off! Use this time to go for a walk, play a pickup game, or fit in an outdoor workout.

• Move your workouts later: With longer days, evening workouts feel safer and more motivating. There’s no need to rush a good workout just to beat the sun.

• Protect your sleep schedule: All the extra light can make it feel earlier than it actually is. Be sure you’re still getting enough rest and not staying up too late (it’s tempting, I know).

Whether you’re up before the sun or just getting started after 9 a.m., the spring time change is a chance to improve your habits. The extra daylight gives everyone more opportunities to move, recharge, and prioritize wellness. Give yourself grace during the transition, stay consistent, and take advantage of the longer days ahead. Whether it’s a walk at sunrise or sunset, there’s time for everyone to get outside and move. Be sure you’re getting enough rest, though!

Be Well, Auburn.