Expert diet tips to beat daylight saving time sluggishness this weekend

As Americans prepare to turn the clocks back this weekend, experts say your diet may determine how sluggish or energized you feel in the coming days.

Although getting an extra hour of sleep may make you feel more rested, an hour of daylight saving time can actually disrupt the body’s circadian rhythm, the internal clock that runs on a 24-hour light-dark cycle. Tuft University. The result can feel like jet lag, bringing with it drowsiness, hunger swings, slowed metabolism, and even mood swings.

Experts say the effects are especially pronounced among shift workers, children and teenagers, older adults, those with sleep or heart conditions, and those who frequently travel across time zones.

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“Our internal circadian rhythm, which is monitored by light, meal timing, and hormone release, can lag a few days behind when we change our external clocks,” said Neelofer Basaria, Ph.D., a Texas-based public health expert and certified health and wellness coach. “It’s not fun for our bodies.”

Fortunately, there are simple ways to combat it. From protein-packed breakfasts to melatonin-boosting foods, what you eat and when you eat can help your body’s internal clock reset faster. Here are five expert tips to help you beat the clock.

1. Start the day with protein

“The best way to maintain steady energy levels is to eat balanced meals consisting of protein, complex carbohydrates and some fat,” said Robin DeCicco, a certified holistic nutritionist in New York. “Equally important is to eliminate sugary, refined carbohydrates during meals, as this food group is known to cause rapid increases in energy followed by crashes, blood sugar crashes, and fatigue.”

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He and Basaria agree that a protein-rich breakfast, which may include eggs, yogurt or nut butter, can help keep blood sugar stable, increase alertness and signal to your body that it’s time to be alert.

A protein-packed breakfast can help balance blood sugar and increase alertness. (iStock)

2. Eat dinner early and keep it light

Basaria also suggests eating dinner a little earlier after the clocks go back. “Since our circadian system also uses food intake as a timing signal, eating meals at regular times or moving dinner slightly earlier for the first three to four nights can help the brain re-establish the body clock,” he told Fox News Digital.

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She also suggests pairing this with a consistent low-light routine in the evenings. Research has shown that dimming the lights in the evening helps trigger melatonin production and signals the body to rest, improving sleep quality and facilitating changes in your internal clock.

3. Add melatonin-friendly foods

Foods like turkey, cherries, pumpkin seeds and kiwi can naturally support the body’s melatonin production and improve sleep quality, Basaria said.

Melatonin-friendly foods like kiwi, cherries and pumpkin seeds can help you fall asleep faster. (iStock)

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Research shows that cherry juice can increase melatonin levels and improve sleep quality, while kiwi fruit can help you fall asleep faster and sleep more soundly. Pumpkin seeds and turkey contain magnesium and zinc, which further support melatonin production and relaxation before bed.

4. Leave sugar and caffeine later in the day

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Basaria also recommends avoiding caffeine after 2 p.m. and eliminating high-sugar snacks near bedtime because they can delay the release of melatonin and exacerbate sleep disruption.

DeCicco said her favorite way to prevent sleepiness is to stay active. “Sunshine and fresh air help you feel revitalized and energetic,” she said.

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He added that it’s important to stay hydrated: “Dehydration is one of the leading causes of fatigue.”

Consistency in meals, exercise, and light exposure promote a gentler circadian rhythm reset. (iStock)

5. Stay consistent and balanced

Overall, DeCicco says, staying consistent and balanced by eating at regular times and adding a mix of protein, complex carbohydrates, and healthy fats can help maintain steady energy and prevent crashes, making it easier to adjust to the time change.

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“If you don’t currently have a consistent exercise routine, start slow and keep it up,” she said. “Eating smaller meals throughout the day also requires less energy to digest and helps you stay active and alert.”