Throughout our lives, we have learned that the week after we “spring forward” is one of acclimating to “earlier” wakeups, lower energy levels and less-than-productive days. By the end of the week, we are drained, with nothing left in the tank. This year, I came prepared and have orchestrated what I now call the “perfect week” of fitness training, work productivity and sleep and recovery. This is especially helpful for those of you who like to get your workouts done first thing in the morning. Here are some lessons I learned from previous years and what I did this week:
1. Pre-Schedule the Week
A week before you “spring forward,” start your day 30 minutes earlier. Get to the gym 30 minutes before your normal start time to start the acclimation process one week in advance. This way, you take two weeks to get used to the hour change in the schedule. You will be surprised at how much easier this is. For me, my normal wake-up time is 5:30 a.m., with a 6 a.m. workout start. The 5:30 a.m. start time for the workout felt normal.
2. Go Later by 30 Minutes If Possible
If you missed the week to start the process of getting used to the time change, try bumping your morning workout by 30 minutes, if possible, the week after you change the clocks. This helps me make a 6 a.m. workout “feel like” a 5:30 a.m. start rather than a 5 a.m. start. After a week, you can start at your normal 6 a.m. time. Once again, this allows two weeks to adjust to the time change rather than a single week.
3. Select Your Workouts Wisely
Pick your favorite workouts this week, workouts that you do not need to think about, as they feel normal. Add an extra Mobility Day into your week to help with recovery. My personal favorite is the pyramid workout option, as you can adjust effort and intensity each set. Check out all the ways you can use the pyramid this week as a warmup, resistance and cardio workouts, and cooldowns. Or you can do your favorite easy cardio, group training or lift workout. See ideas at the Military.com Fitness Section for hundreds of options.
4.Consider a Deload Week
A Deload Week is perfect after the onset of daylight saving time. This involves reducing the time, intensity, reps in resistance training, miles in cardio, and weight on your lifts. More than 12 weeks ago, I planned for the last week of our winter lift cycle to end this week. This is a scheduled deload at the end of the lift cycle as we recover for a week to test our max lifts the following week.
5. Sleep Better Avoid Injury Risk
Did you know that the less you sleep, the greater injury risk you create for yourself? This study shows that reduced sleep duration or disrupted sleep over time leads to more injuries. Whether you feel like it or not, go to bed even though it feels an hour earlier. Start your sleep rituals at what feels like an hour earlier, and try to avoid staying up to what “feels” like your normal bedtime. This is how we lose that hour of sleep each night this week.
6. Nap If Possible
If your schedule allows, take a quick 20- to 30-minute nap in the middle of the day. Sometimes forcing yourself to just sit quietly for 20-30 minutes is all you need to do. If you fall asleep for a few minutes, you need it. If you do not, you get some quiet time, and that always helps with mental health and creative productivity when you get back to work.
Avoid the post-daylight saving time, end-of-the-week, beatdown feeling. This week does not have to be a slog. Proactively adjusting your schedule before and after the start of daylight saving time can significantly improve your energy levels and productivity. By easing into earlier start times, choosing workouts that feel familiar, and considering a deload week, you give your body and mind the chance to adapt smoothly. With these strategies, you will find yourself better equipped to tackle the week, feeling refreshed and ready to maintain both your fitness and work performance.
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