#wellness

“Leave No Trace: Practicing Outdoor Ethics”

“We do not inherit the Earth from our ancestors; we borrow it from our children.”

-Native American Proverb.

The term “Leave No Trace” refers to a set of outdoor ethics promoting conservation and responsible recreation. It encourages individuals to enjoy nature without causing lasting impact. At its core, Leave No Trace means: minimizing human impact on natural environments, being mindful about how we interact with nature, whether hiking, camping, or spending time outdoors. The movement is composed of seven principles.

  1. Plan Ahead and Prepare

Know the area, weather, and regulations. Proper planning reduces risk and minimizes impact.

  1. Travel and Camp on Durable Surfaces

Stick to marked trails and campsites, this reduces damage to fragile ecosystems.

  1. Dispose of Waste Properly

Take out what you bring, including all trash, leftover food, and litter. Use designated restrooms or dig holes for human waste when possible.

  1. Leave What you Find

Preserve existing ecosystems. Avoid the temptation to pick plants, disturb wildlife, or take artifacts.

  1. Minimize Campfire Impact

Use a camp stove or established fire rings. Keep fires small and ensure they are fully extinguished.

  1. Respect Wildlife

Observe animals from a distance. Never attempt to feed them, doing so disrupts their natural behavior and diet. It also poses a risk to their safety.

  1. Be Considerate of Other Visitors

Be respectful with noise, yield on trails, and respect others’ experience of nature.

Leave No Trace goes well beyond the outdoor wilderness setting. It can also be applied to both urban and suburban settings. Consider your local parks, community gardens and outdoor event spaces. We can also apply this practice towards reducing our digital and consumer “trace.” Consider reducing consumable waste such as single use plastics, and disposable goods, and reducing food waste with mindful consumption and purchasing. The leave no trace philosophy also supports personal wellness. How we treat ourselves and the environment supports better mental and physical health. Nature is a space for healing and reflection.

Strong communities are built through shared responsibility. There are local and statewide organizations that you can become involved with to support outdoor ethics. Start on your journey to Leaving No Trace.

 

Written by: Sofia Carter, Family and Consumer Sciences Educator, Ohio State University Extension Champaign County

Reviewed by: Shannon Carter, Family and Consumer Sciences Assistant Professor, Ohio State University Fairfield County

 

Sources:

Leave No Trace Center for Outdoor Ethics. (n.d.). The 7 principles. https://lnt.org/why/7-principles/

Ohio State University Extension. (2020). Using a Community Supported Agriculture Share to Plan Family Meals (HYG-5593). Ohioline. https://ohioline.osu.edu/factsheet/hyg-5593

The Nature Conservancy. (n.d.). Get involved in Ohio. The Nature Conservancy. https://www.nature.org/en-us/about-us/where-we-work/united-states/ohio/get-involved/

 

Back-to School Health and Wellness

While going back to school can be an exciting time, it can also be a source of stress for parents. The back-to-school season brings many challenges and stressors that may feel overwhelming for families. Wellness, defined as being in good health, is crucial during this time. Establishing a foundation for health and wellness for families with students can enhance both health and happiness. Here are some tips to help build this foundation.

Physical, Mental, Social, and Emotional Wellness Tips

Physical Wellness Tips

Physical wellness is essential for students, as it enhances overall health, boosts cognitive function, and contributes to a positive and productive academic experience. Students should:

  • Follow a consistent sleep schedule to ensure invigorating rest, which can lead to better concentration, memory retention, and improved cognitive function.
  • Engage in regular physical activity to enhance cardiovascular health, leading to better overall fitness and increased alertness in school.

Mental Wellness Tips

Learning effective coping strategies for the stressors associated with school and academics can reduce feelings of overwhelm, anxiety, and burnout. Consider:

  • Engaging in self-care activities to recharge, reduce stress, and prevent emotional exhaustion.

Social Wellness Tips

Building strong connections is vital for enhancing a sense of belonging, reducing feelings of isolation, and fostering a supportive environment. Positive relationships contribute to emotional well-being by:

  • Creating a network of friends provides comfort, motivation, and a safe space to share both successes and challenges.
  • Encouraging involvement in extracurricular activities and clubs, which positively impacts social wellness by expanding students’ social circles and interests.

Emotional Wellness Tips

To practice mindfulness and relaxation techniques for anxiety reduction:

  • Find a quiet space to sit or lie down comfortably. Close your eyes and focus on your breath, taking slow, deep breaths in and out.
  • Recognize emotional struggles and seek support from counselors or therapists.

Focusing on self-care, maintaining healthy habits, and seeking support when needed is crucial.

10 Ways to Practice Self-Care as a Parent

As a parent, consider these tips for practicing self-care:

  1. Let go of preconceived notions. Self-care doesn’t have to be lavish, sometimes, it’s as simple as taking a hot shower or calling a friend.
  2. Rediscovering a hobby. Revisit activities you enjoyed before having kids, even if it’s in smaller doses, or try something new.
  3. Move your body. Exercise releases endorphins and provides various health benefits. If you can’t get to the gym, try a quick walk or an at-home yoga class.
  4. Practice deep breathing. Deep breathing can help center you during stressful times, no matter where you are.
  5. Get a sitter. Whether you hire someone or accept help from a family member, take the time to get away for a bit.
  6. Lean on your community. You don’t have to do everything alone. Accept offers of help and don’t hesitate to ask when needed.
  7. Spend time with adults. While your kids are wonderful, make sure you have opportunities to discuss work, politics, or the latest trends, like new music.
  8. Develop a gratitude practice. Focusing on what you’re grateful for can shift your perspective and positively impact your mental health.
  9. Prioritize sleep. Being well-rested helps you be a better version of yourself and, consequently, a better parent.
  10. Seek professional help. If you need assistance, a therapist can help you prioritize your own well-being.

Now is the time to act! Begin implementing these wellness strategies in your family’s routine. Check out this blog on Parental Burnout for more information!

Written by: Megan Taylor, Ohio State University Extension, Family and Consumer Sciences/4-H Youth Development Educator, Union County, taylor.4411@osu.edu

Reviewed by: Amanda Bohlen, Ohio State University Extension, Family and Consumer Sciences Educator, Washington County, Bohlen.19@osu.edu

Nurture Your Nest: Room by Room Wellness

With cooler weather around the corner, our time spent inside our homes will continue to increase with the Fall and Winter months. We spend most of our time at home and work, so it makes sense the surroundings of our home can directly influence our mood and wellness – both physical and mental. Air quality, structure and design, neighbors, and accessibility can affect the impact our homes have on our health. There are many things we can do to ensure our homes support our health and wellness, such as checking the batteries in smoke detectors, clearing up clutter, testing for lead, and creating more time for family.

This September the OSU Live Healthy Live Well team is hosting a four-part webinar series that explores how we can nurture our homes to nurture our mind, body, and soul. Each session will focus on a different area of the home and how to nurture that area to feel your best!promo image for Wednesday wellness webinar series with dates for the 4 webinars, and the image shows a welcome mat that reads "home sweet home"

Week 1: From Sheets to Showers: Wellness in the Bed & Bath

Prioritize rest, mindfulness, and personal care by creating a supportive bedroom and bathroom environment. Learn practical tips to create a more calming, health-focused start and end to each day.

Week 2: Nurture Your Nest: Creating a Kitchen that Cares for You

Explore ways to help ensure your kitchen and pantry are working for you and your lifestyle. Learn tips and strategies to create a space that cares for you and your needs so you can enjoy your food preparation and dining experience more!

Week 3: Wellness for Family Life: Inside and Out

Discover how to transform your family and outdoor areas into a sanctuary of wellness for the whole family by creating healthy, connected spaces. Learn about simple changes and habits that support connection, movement, play, and overall well-being – both inside your home and out.

Week 4: Nurture Your Nest: Managing Your Home Workspace

Focus on ways to create a more functional, supportive home workspace – whether for remote work, studying, or household management. Learn strategies to organize better focus, reduce stress, and support tasks like managing finances, schedules, and important documents with ease.

Sessions are every Wednesday in September from 12:00 to 12:30pm. All sessions are free, but registration is required. Register today at go.osu.edu/lhlwwebinars

 

Written by: Zoie Clay, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Lawrence County

Reviewed by: Alisha Barton, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Miami County

Why Gut Health Matters – And How to Support It

An artistic and symbolic representation of gut health, featuring a human silhouette with a glowing digestive system. Inside the digestive area, include colorful fruits (like berries, apples, bananas), vegetables (like broccoli, carrots, spinach), whole grains (like oats, quinoa, and brown rice), and a variety of meats (like grilled chicken, salmon, and lean beef). The background should be bright and clean, with natural elements like leaves and water droplets to suggest freshness and vitality. The overall tone should be healthy, balanced, and holistic, emphasizing the importance of a diverse diet for gut health

Your gut is more than just a digestive system – it is a bustling ecosystem of trillions of microbes that play a vital role in your overall health, they are called the gut microbiome. This community, of microbes, includes bacteria, viruses, fungi, and other microorganisms that live primarily in your colon. Although they are tiny, their impact is anything but.

The Gut-Body Connection

A healthy gut microbiome supports your body in several important ways:

  • Digestion and Nutrition Absorption: Gut bacteria help break down complex carbohydrates and fibers, producing short-chain fatty acids that nourish your colon and support metabolic function.
  • Immune Function: About 70% of your immune system resides in your gut. A balanced microbiome helps regulate immune responses and protect against harmful pathogens.
  • Mental Health: The gut and brain are closely linked through the gut-brain axis, and often your gut is referred to as your second brain. Some gut bacteria produce neurotransmitters like serotonin, which influence mood and cognitive function.
  • Chronic Disease Prevention: An imbalance gut microbiome has been linked to conditions like obesity, type 2 diabetes, heart disease, and even certain cancers.

What Disrupts Gut Health?

Modern lifestyles can throw your gut out of balance. Diets high in processed foods and low in fiber, chronic stress, lack of sleep, and overuse of antibiotics can all reduce microbial diversity and allow harmful bacteria opportunity to thrive.

How to Support a Healthy Gut

Fortunately, small lifestyle changes can make a big difference:

  • Eat More Fiber: Whole grains, legumes, fruits, and vegetables feed beneficial bacteria and promote diversity.
  • Include Fermented Foods: Yogurt, kefir, sauerkraut, and kimchi contain live cultures that can enhance your microbiome.
  • Exercise Regularly: Physical activity may help increase microbial diversity and reduce inflammation.
  • Avoid Unnecessary Antibiotics: Use them only when prescribed, as they can wipe out both harmful and helpful bacteria.

Your gut health is foundational to your overall well-being. By making mindful choices in your diet and lifestyle, you can cultivate a thriving microbiome that supports everything from digestion to mental clarity. Think of your gut as a garden – how you care for it, and what you feed it determines how well it grows.

Written By: Sofia Carter, Family and Consumer Sciences Educator, OSU Extension Champaign County

Reviewed By: Shannon Carter, Family and Consumer Sciences Educator, OSU Extension Fairfield County

Flour, Sugar, and Self-Care: The Therapeutic Power of Baking

1,466,100+ Baking Stock Photos, Pictures & Royalty-Free ...

School is out and summer has officially started with traveling, sports and cookouts. If you were asked what your signature dish is, what would you say? Personally, mine would be buffalo chicken dip, a classic. I am not much for baking, but I have started trying new things in the kitchen. Baking is an activity that channels creative therapy, and studies show that engaging in art therapy can impact stress levels. One of my best friends, Keala, has recently been experimenting with sourdough by making bagels, loaves, and other baked goods. She is constantly telling me how excited she is to try new things and how much more creativity she has while baking (not to mention it tastes great!). Challenging our creative side gives us a sense of accomplishment that will allow us to continue trying a new hobby. Baking also stimulates the senses, boosts self-confidence and create or strengthen relationships (Northern Healthcare, 2025).

If baking is something you do regularly, have you ever considered it a mindful practice? The step-by-step action of following a recipe can be a mindful practice as well as the physical act of kneading bread. The repetitive nature provides a calming effect by doing things like kneading dough. Today culinary arts programs have been created focusing on therapy approaches with benefits like time-management, brain development through using the senses, and increased awareness about health and nutrition. The art of cooking, sharing recipes, and relationship strength all foster a sense of community. Food holds a strong tradition in many cultures whether it is during holidays or weekly. It can be a time to gather, talk, and spend time with loved ones. On days like today, when the weather is cold and rainy, staying inside and baking can serve as a great activity to pass the time. Reading is another way we care for our mental health as it provides an outlet to discover new worlds and relaxation. This summer, the Buckeye Bookworms Book Club is hosting a One Night Only Event featuring the book The Baking Games by Rachel Hanna. The meeting date is July 24 from 6-7:30 (EST), If you want to sign up go to https://go.osu.edu/fcsbookclub and register!

Written by: Alexus Masterson, Extension Educator, Ohio State University Extension, Family and Consumer Sciences, Muskingum County.

Reviewed by: Lisa Barlage, Extension Educator, Ohio State University Extension, Family and Consumer Sciences, Ross County.

Breathe, Stretch, Reset: Easy Tools to Ease Everyday Stress

man feeling stressed

In today’s fast-paced world, stress has become an unwelcome companion for many of us. Whether it’s deadlines, financial worries, or juggling the demands of daily life, stress has a sneaky way of creeping in and taking a toll on our mental and physical well-being. The good news is there are simple, effective ways to manage stress and reclaim your sense of calm. Check out a few practical strategies to relieve stress and bring more balance into your everyday life—because you deserve to feel at ease, even when life gets hectic:

Deep Breathing:

This easy tool requires no equipment and very little time, making it a great option for anytime you feel stressed, no matter where you are. You start by closing your eyes and taking a deep breath in through your nose and out through your mouth. Focus on your breath as you continue in through your nose and out through your mouth. Allow your body to relax with each exhale. This can be done for one minute, or more if time allows.

Gentle Stretching:

This is another great tool if time is short and you are feeling some stress. Release any physical tension you might be feeling by stretching your neck from side to side. Relax your shoulders and your back with gentle movements. These movements help improve circulation and reduce stiffness.

Mindful Meditation:

For this reset, sit in a comfortable position and close your eyes. Try to bring your attention to the moment, if you notice it begins to wander simply acknowledge your thoughts and return to being present. Focus on a mantra, a memory, or a saying that you love or feel inspired by to help clear your mind. Continue this with breathing and reflecting with any amount of time you have.

Hydrate and Reset:

For this reset, grab a glass of water and enjoy it while taking a few deep breaths. Even a few minutes away from distractions can help you find a moment of peace, allowing you to focus on yourself and feel less stressed.

Taking just a few moments each day to practice these simple stress-relief techniques can have a powerful impact on both your mind and body. Research shows that practices like deep breathing and meditation can lower cortisol levels, the body’s primary stress hormone, and help regulate your nervous system. Gentle stretching improves circulation and flexibility while reducing physical tension, and staying hydrated supports brain function and mood regulation. By making these small resets a part of your routine, you’re not only managing stress, but you’re also building resilience, one calming breath at a time.

woman meditating in nature

Written By:

Alisha Barton, Family and Consumer Sciences Educator, Ohio State University Extension, Miami County, barton.345@osu.edu

Reviewed By:

Zoie Clay, Family and Consumer Sciences Educator, Ohio State University Extension, Lawrence County, clay.256@osu.edu

Resource:

American Psychological Association. (2024, October 24). 11 healthy ways to handle life’s stressors. American Psychological Association. https://www.apa.org/topics/stress/tips

A No-Shoes Policy. Is this for you?

In the U.S., it is very common to wear shoes at home, but have you ever considered the benefits of taking them off?

Why Take Off Your Shoes?

Footwear is designed to protect our feet but consider the costs. Shoes travel with us everywhere-through public restrooms, parks, and the outdoors- meaning they can pick up harmful toxins, germs, and chemicals along the way. Studies have shown that our shoes can carry millions of bacteria on them, germs like Methicillin-resistant Staphylococcus aureus (MRSA), Escherichia coli  (E. Coli) and Clostridioides difficile (C.diff).

Shoes can also track in heavy metals like lead, and hazardous chemicals such as fertilizers, insecticides, and pesticides. If you suffer from seasonal allergies, you might even be dragging allergens throughout your home, aggravating your symptoms.

How to Be a No-Shoes Household

If you have made the decision to be a no-shoes household, it might feel awkward asking your guests to comply. Many people are uncomfortable showing their bare feet or socks, and in formal settings, shoes are often part of an outfit. However, if creating a healthy home is your goal, don’t feel afraid to implement a no-shoes policy. Here are a few ways to make your request easier for everyone:

  • Tell Guests in Advance

If possible, inform your guests ahead of time that you have a no-shoes policy. This gives them a chance to adjust their footwear and prepares them for easy removal when they arrive.

  • Put Up a Polite Sign

Consider placing a friendly sign by your door to remind guests of your request to remove their shoes. It is an easy and non-intrusive way to communicate your preference.

  • Offer Washable Slippers

If you want to make your guests, feel more comfortable, offer them a pair of clean, washable slippers to wear during their visit. This can make them feel more at ease while respecting your no-shoes rule.

What if Your Guests Can’t Go Shoe-Free?

In these situations, don’t stress- just take some time after the visit to clean your floors or carpets. For carpets, use a HEPA filter vacuum, if possible. If you don’t have one, a fabric-safe disinfectant spray followed by a regular vacuuming will still help. For hard floors, use a mild disinfectant mixed with warm water, and mop instead of sweeping, as sweeping can stir up particles into the air.

What if you Need to Wear Shoes Indoors?

Consider purchasing a pair of house shoes that you only wear inside. Keep them by the door for easy access when you come home. Also, it is a good idea to clean the soles and sides of your shoes regularly. Doing so can eliminate up to 90% of bacteria picked up outside.

The Benefits of No-Shoes Policy

It may seem like a small change, but it can have a big impact on your family’s health, creating a cleaner, safer environment for everyone.

Written By: Sofia Carter, Family and Consumer Sciences Educator, OSU Extension Champaign County

Reviewed By: Shannon Carter, Family and Consumer Sciences Educator, OSU Extension Fairfield County

Feast on Fish

Cooked fish on a plate with a salad and vegetables
Did you know that fish is like a multivitamin for our brains? Fish and shellfish supply the nutrients, vitamins, and omega-3s essential for brain development, strong bones, a healthy heart, and our immune system. Low omega-3 fatty acid intake is a worldwide problem and has stimulated scientific and commercial interest in this essential lipid. Omega-3 fatty acids are important fats our bodies cannot produce independently, so we must get them from our diet. These fats have significantly been studied for their many health benefits. High consumption of omega-3 fatty acids has been associated with improved cardiovascular health, decreased anxiety and depression, as well as reduced rates of cancer, Alzheimer’s Disease, and type 1 Diabetes. Given this news, many seek ways to “boost” their immune system, brain and heart health, and overall health. Good nutrition is essential in supporting a strong immune system, which can offer protection from some chronic health diseases. Unfortunately, even though eating fish is like a multivitamin for our brain, almost 90% of Americans, both children and adults, do not meet the recommendation for seafood! I must admit, I, too, fall into that 90% group of people who do not eat enough seafood each week, and I love seafood. But the health benefits of seafood are so compelling that I’m committed to making a change, and I hope you are, too.

Dietary Guidelines for Americans recommend eating fish as part of a healthy eating pattern. Based on a 2,000-calorie diet, at least 8 ounces of seafood are recommended. For pregnant or breastfeeding women, the recommendation is to consume between 8 and 12 ounces per week of a variety of seafood from choices that are lower in mercury.

Here are some tips from seafoodnutrition.org that I plan to try this month to encourage my family to meet the seafood recommendations:

  • Seafood is a versatile kitchen staple. Fish rich in omega-3s, such as tuna, salmon, trout, and sardines, can be prepared in myriad ways, each offering unique benefits. For instance, with its omega-3 fatty acids, salmon is an excellent choice for heart health, while sardines, high in calcium, are essential for bone health. Experiment with different cooking methods like grilling and broiling, and don’t forget to add some spices to enhance the flavor. This versatility can inspire you to get creative in the kitchen and make seafood a regular in your diet.
  • Keep seafood on hand: Stock your pantry with canned seafood. Canned salmon and tuna are tasty, healthy, and easy to prepare. Keep frozen fish in the freezer for an easy meal. Kids love fish sticks!
  • Seafood doesn’t have to break the bank. It’s possible to enjoy it on a budget. Look for weekly ads and sales and consider buying in bulk. For example, I like to buy several pounds of salmon and freeze it into individual serving sizes for future use. The image at the top of this blog is an example of this method after pulling fish from my freezer and grilling it. This approach saves money and ensures you always have seafood on hand.
  • Put seafood on a salad or a sandwich. Top a salad with canned tuna or salmon or use it for sandwiches instead of deli meats. You can also cook extra of your favorite fish and use the leftovers for another meal—a great way to get your seafood twice a week.

Food thermometer tesing the temperature of fish

When it comes to seafood, safety is key. Keeping seafood refrigerated until ready to use and cooking fish to an internal temperature of 145°F until it easily flakes with a fork is essential. Cook shrimp, lobster, and scallops until they are opaque (milky white). Following these safety guidelines will ensure you and your family enjoy seafood with confidence and peace of mind, knowing you’re preparing it safely and healthily.

I challenge you to be creative over the next month and eat seafood at least twice weekly.

Written by: Susan Zies, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Wood County, zies.1@osu.edu

Reviewed by: Laura Stanton, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Warren County, stanton.60@osu.edu

Up Your Vitamin N(Nature) Dosage this Spring

A group of Blood Root blooms

On Thursday, March 20, 2025, the vernal equinox will mark the astronomical first day of spring in Ohio. The change in season is the perfect time to get outside and commit to increasing your daily dose of Vitamin N(Nature). Why should you go outside? The health and wellness benefits of being outdoors are numerous across the lifespan and are nicely summarized in this 2-minute video, What Happens When You Spend Just 5 Minutes in Nature? . The video was created by Florence Williams, who also authored The Nature Fix: Why Nature Makes Us Happier, Healthier, and More Creative.

If you need ideas of things to do to increase your Vitamin N this spring, we have five activities for you to try:

1. Search for spring wildflowers, also referred to as spring ephemerals. These early bloomers start blooming before the leaves return to the trees and are a welcome sight year after year. If you want to learn more. visit the Ohio Department of Natural Resources Wildflower website to find the Spring Wildflowers of Ohio field guide, weekly wildflower bloom reports, videos, a wildflower checklist, and featured locations throughout our state.

2. Watch the stars, planets, and moon. Visit What’s Up: Skywatching Tips from NASA, an educational website with monthly highlights, daily skywatching guides, night sky news, and other educational resources about our galactic neighborhood. Have you ever seen the International Space Station in the night sky? You can enter your location on NASA’s Spot the Station website and get a calendar of sighting opportunities in your community.

Male Ruby-throated hummingbird at a feeder

3. Look and listen for migrating birds to return to your yard and community. Have you noticed the return of the chatty Red-winged Blackbirds? They are often one of the first migrants of the season. BirdCast is a website that allows you to enter your city and state to get real time bird migration alerts. If you are fond of hummingbirds, Hummingbird Central tracks their journey back to Ohio so you know when to put out your feeder. One more reminder: limit the amount of light pollution around your home as often as possible, but especially during migration season.

4. Walk, stroll, or ride on the 1,523 miles of bike trails in the Buckeye State. To learn about the different trails and find a trail near you, visit the Ohio Bikeways website hosted by the Ohio Department of Transportation. This site features trail safety tips, a bikeways brochure, and a downloadable map.

Green seedlings sprouting in a cardboard egg carton

5. If you or someone you love has a difficult time getting outside, consider bringing nature indoors. Sowing seeds indoors is a fun and educational spring activity. Using a cardboard egg carton is an easy, economical, and environmentally friendly way to plant your seeds.

Every day is an opportunity to get outside and get a healthy dose of Vitamin N. As Florence Williams says, “Go outside. Go often. Bring friends. Breathe.”

Written by: Laura M. Stanton, Family and Consumer Sciences Educator, Ohio State University Extension, Warren County. Email: stanton.60.osu.edu

Reviewed by: Susan Zies, Assistant Professor and Family and Consumer Sciences Educator, Ohio State University Extension, Wood County. Email: zies.1@osu.edu

Photos from Adobe Express.

Don’t let daylight savings get you down

Daylight Saving Time (DST) begins on Sunday, March 9, 2025, at 2 a.m., when clocks advance by one hour to maximize evening daylight. This shift can disrupt our internal clocks, leading to sleep disturbances and potential health impacts. To ease the transition, consider the following strategies:

  1. Gradually Adjust Your Sleep Schedule

In the days leading up to the time change, aim to go to bed and wake up 15–20 minutes earlier each day. This gradual shift helps your body adapt to the new schedule with minimal disruption.

sleepfoundation.org

  1. Seek Morning Sunlight Exposure

Morning light exposure aids in resetting your internal clock. On the day after the time change, spend time outdoors in natural sunlight shortly after waking. If outdoor access is limited, consider using a light therapy box.

almanac.com

  1. Maintain Consistent Bedtime Routines

Engage in relaxing activities before bedtime to signal your body that it’s time to wind down. This could include reading a book, taking a warm bath, or practicing meditation. Consistency in your pre-sleep routine reinforces healthy sleep patterns.

colorado.edu

  1. Limit Exposure to Evening Light

Reducing exposure to bright and blue light in the evening can help signal to your body that it’s time to wind down. Consider dimming lights and avoiding screens at least an hour before bedtime.

sleepfoundation.org

  1. Be Mindful of Napping

If you feel sleepy after the time change, a short nap (no more than 20 minutes) can be beneficial. However, avoid napping too close to bedtime, as it may interfere with your ability to fall asleep at night.

webmd.com

  1. Practice Good Sleep Hygiene

Maintain a comfortable sleep environment by keeping your bedroom cool, quiet, and dark. Avoid caffeine and heavy meals close to bedtime and engage in regular physical activity during the day to promote better sleep quality.

sleepfoundation.org

Implementing these tips can help mitigate the effects of the time change, promoting a smoother transition into Daylight Saving Time and supporting your overall health and well-being.

How to Prepare for the Start and end of Daylight Saving Time https://www.sleepfoundation.org/circadian-rhythm/how-to-prepare-for-daylight-saving-time

5 tips to help your body adjust to the time change

https://www.almanac.com/5-tips-help-your-body-adjust-time-change

 6 tips to help you fall back into standard time  https://www.colorado.edu/health/blog/daylight-saving-tips

Daylight Savings: Health Effects and Tips

https://www.webmd.com/sleep-disorders/spring-forward-with-sleep-tips

 Daylight Saving Time: Sleep Health & Tips https://extension.usu.edu/mentalhealth/articles/daylight-saving-time-sleep-health-and-tips.pdf