Falling Back: How Time Changes Affect Us

by California Casualty | Health, Helpful Tips | 0 comments

Ready or not — it’s time to “fall back!” As the clocks turn back and we “gain” an extra hour of sleep (in theory, anyway), our bodies and minds begin the tricky process of adjusting to the seasonal shift. That simple 60-minute change can do more than confuse your alarm clock. It can throw off your sleep, dampen your mood, and even impact your health and safety behind the wheel.

Here’s what really happens when daylight saving time ends, and how you can make the transition a little smoother.

A Brief History of Time (Changes)

Daylight saving time (DST) began as a way to save fuel and energy during wartime. The idea was simple: shift an hour of daylight from the morning to the evening to reduce electricity use. The current twice-yearly time change became standardized in 1966 with the Uniform Time Act.

Not every state participates, however — Hawaii and most of Arizona, for example, have opted out, remaining on standard time year-round. But for the rest of us, the biannual clock shuffle continues, bringing with it more than just a shift in sunrise and sunset times.

Your Internal Clock: The Science of Circadian Rhythms

You may not notice it right away, but that hour difference can have real effects on your body. Humans run on a roughly 24-hour internal clock known as the circadian rhythm, which regulates sleep, alertness, hormone production, digestion, and even body temperature. When we change the clocks, that rhythm gets disrupted. Think of it as a mini version of jet lag — your body is out of sync with the world around you. You might feel a little foggy, irritable, or unfocused, and your sleep may take several days to recalibrate.

Those who thrive on routine (and who doesn’t?) may especially feel the strain. Even small schedule shifts can lead to difficulty concentrating, making decisions, or remembering things. For others, the impact may show up in subtle ways, like changes in appetite or mood.

Sleep: When an Hour Makes a Difference

You’d think that “falling back” and gaining an hour would leave you feeling more rested. But many people find the opposite happens.

Here’s why: your brain’s master clock releases the sleep hormone melatonin at the same time every night. Your body may be ready for bed before the clock says it’s bedtime — but you stay up later, then struggle to wake up in the morning darkness.

Exposure to artificial light in the evening (think phones, TVs, or bright lamps) can make it even harder to fall asleep. Meanwhile, waking up before sunrise leaves you feeling sluggish and unrefreshed. Sleep experts say it can take up to a week for your body to fully adapt.

The result? Lower-quality sleep — and all the effects that come with it, from slower reaction times to mood swings and brain fog.

Health Risks: More Than Just Fatigue

Sleep is foundational to good health, and when it’s disrupted, so are other systems in the body. Research has linked insufficient or irregular sleep to a range of issues, including:

• Cardiovascular problems, including high blood pressure and heart disease
• Slower metabolism, which can contribute to weight gain and diabetes
• Digestive and immune disorders, such as colitis
• Lower cognitive performance, including memory and focus issues
• Mood disturbances like anxiety and depression

In fact, studies have found that the weeks following a time change see an uptick in hospital admissions and certain chronic symptoms. A recent Stanford Medicine study found a connection between time changes and higher rates of stroke and obesity.

Teens and night owls may be particularly vulnerable because their natural sleep cycles already tend to skew later — meaning they miss out on valuable morning sunlight, which helps reset the body’s clock each day.

Mood Shifts and Seasonal Affective Disorder

It’s not your imagination — shorter days and darker evenings can make you feel down. The end of daylight saving time is linked to a higher risk of mood disturbances, including depression, anxiety, and even substance misuse.

For many people, the change triggers or worsens Seasonal Affective Disorder (SAD), a form of depression that occurs during fall and winter when sunlight is scarce. Symptoms include low energy, sadness, irritability, and difficulty concentrating.

Getting outside for natural light exposure early in the day — or using a light therapy box — can make a big difference in balancing your mood and energy.

Behind the Wheel: The Hidden Danger of Drowsy Driving

Driving after the fall time change can be surprisingly risky. The shift means darker evenings, more glare from headlights, and a general increase in driver fatigue. Our internal clocks take time to adjust, which affects alertness — especially during evening commutes. Darkness makes it harder to spot pedestrians, cyclists, and e-scooter riders, and to judge distances or speeds accurately.

According to a University of Colorado study, fatal car crashes increased by 6 percent in the week following the end of daylight saving time. The combination of fatigue, low light, and slower reflexes can be deadly. Facing an overnight shift during this time? Check out our safety tips for late-night driving.

How to Manage the Time Change

The good news? A few simple steps can help you adjust more easily and protect your sleep, health, and safety.

For better sleep:

• Stick to a consistent bedtime and wake-up time — even on weekends.
• Avoid napping during the day.
• Skip caffeine, nicotine, and alcohol in the late afternoon and evening.
• Eat lighter dinners and avoid spicy or heavy foods close to bedtime.
• Try gentle yoga, stretching, or meditation before bed.
• Keep screens out of the bedroom and make your space calm and comfortable.
• Get outside in the morning for natural light — or use a light box if it’s still dark.

 For a safer drive:

• Clean your windshield, mirrors, and headlights for optimal visibility.
• Adjust your commute, if possible, to avoid driving when you’re most tired.
• Turn on your headlights as soon as dusk hits.
• Reduce your speed and increase following distance.
• Know the signs of stress behind the wheel.
• Make sure your vehicle is fully protected with the right insurance.

Enjoy that “extra” hour — but don’t underestimate its impact. Your body will thank you for a little extra care and consistency as you head into the darker months ahead.

This article is furnished by California Casualty, providing auto and home insurance to educators, law enforcement officers, firefighters, and nurses. Get a quote at 1.866.704.8614 or www.calcas.com.

Lunchbox Love: Creative Ways to Connect with Your Child

by California Casualty | Health, Helpful Tips | 0 comments

Packing a lunch isn’t just about sandwiches and snacks—it’s a little daily opportunity to say, “I love you.” From notes that spark giggles to colorful, kid-approved meals that secretly pack in nutrition, your child’s lunchbox can become a tiny treasure chest of connection, creativity, and fun. Let’s explore playful ideas that make lunchtime a moment to smile, bond, and maybe even start a new family tradition.

Make Presentation Part of the Fun

Children eat with their eyes first, so the way food is presented can be just as important as what you pack. A lunchbox with a little personality is more exciting and encourages kids to try different foods.

• Cookie cutters for fun shapes: Cut sandwiches, cheese, or melon into stars, hearts, or animals. Even picky eaters are more likely to nibble on something shaped like a dinosaur.
• Bento-style compartments: Separate each item into neat sections. Not only does this make food look appealing, but it also prevents flavors from mingling (a lifesaver for kids who don’t want their carrots touching their crackers).
• Silicone baking cups: Bright and reusable, these cups help organize food and add a pop of color.
• Food on skewers: For older children, try non-sharp skewers or toothpicks to make fruit kebabs, veggie stacks, or mini sandwich bites. They feel like party food!
• A rainbow of colors: Add natural vibrancy with strawberries, blueberries, carrots, cucumbers, and yellow peppers. A colorful plate looks more appetizing and signals variety.
• Kid-friendly packaging: Avoid items that are difficult to open. A lunchbox should be a moment of joy, not frustration.

Tip: Pack bite-sized portions that engage all the senses—something crunchy, something smooth, something juicy, and contrasting textures like apple slices with cheese cubes.

Healthy Meals Kids Actually Want to Eat

Nutritious doesn’t have to mean boring. The key is balancing wholesome ingredients with kid-approved flavors. Here are some ideas that bridge both worlds:

• Pinwheel wraps: Spread hummus or cream cheese on a tortilla, layer with veggies or deli meat, roll it up, and slice into colorful rounds.
• Sandwiches with personality: Add banana “eyes” with blueberry pupils to a peanut butter and jelly sandwich. Try a carrot “nose” and a red pepper “smile” for a cheese sandwich. Hold them in place with a dab of cream cheese or peanut butter. Your child won’t forget the day their sandwich grinned at them.
• Stuffed pitas: Fill with lean protein and crunchy veggies for a handheld meal that feels different from the usual sandwich.
• Mini charcuterie board: Cheese cubes, crackers, rolled turkey slices, grapes, and pretzels. It’s snacky, customizable, and fun to assemble.
• Veggies and dip: Pair carrots, celery, or snap peas with hummus, guacamole, or ranch for dipping.
• Mini muffins: Bake ahead with fruit or shredded zucchini and carrots. They feel like a treat but sneak in extra nutrition.
• Yogurt parfaits: Layer yogurt, fruit, and granola in a small container for a colorful surprise.
• Mini bagels: Spread with cream cheese, nut butter, or avocado for a satisfying bite.
• Pasta salad: Toss whole-grain pasta with veggies, cheese, and a drizzle of dressing for a hearty option.

Tip: Involve your kids in the process: create a list of “parent-approved choices” and let them pick their favorites for the week. When children help pack their own lunches, they’re more likely to eat and enjoy them.

Jokes, Puns, and Motivational Messages

Lunchtime is a great time to connect with kids may be tired, missing home, or needing a boost of encouragement. A short note tucked into the lunchbox can do wonders. Kids love humor, and a silly joke can turn an ordinary lunch into a giggle break. Or maybe your child would love a pep talk before that big spelling test.

Jokes

Fold the paper so the joke is on the outside and the punchline is hidden inside. Here are some of our favorites.

Who is the king of the pencil case? The ruler.

• What did the ice say to the water? I’m cooler than you.
• What did the paper say to the pen? You have a good point.

Puns

As kids expand their language skills, they find delight in word play. Here are some food-inspired puns you can try.

Orange you glad it’s lunch time?

• Donut forget how awesome you are.
• Lettuce celebrate how great you are.

Motivational Messages

Kids of all ages appreciate messages of support. Share a favorite quote or saying that says you’ve got this.

If kids were flowers, I’d pick you every time.

• Today is a great day to learn something new.
• “The future belongs to those who believe in the beauty of their dreams.” – Eleanor Roosevelt

And More…

• Keep it short and sweet: A sentence or two is enough.
• Use color: Bright pens, stickers, or doodles make your message stand out.
• Think outside the paper: Write on a cupcake wrapper, a disposable container or on the outside of a banana.
• Try a game to make it interactive. Draw a simple maze or a word search. Just make sure to include a crayon.

Tip: To save time, write a batch of notes in advance. That way, when mornings get hectic (as they often do), you can simply slip one in.

Make It a Family Tradition

Lunchbox love doesn’t have to be just for the little ones. As kids grow, the ways you connect can evolve. Maybe your middle schooler prefers a thoughtful quote, or your high schooler enjoys a funny meme tucked in with their lunch. The point is the same: you’re reminding them that you care.

So, the next time you’re packing a lunch, think of it not as a chore but as a chance to sprinkle in a little joy. After all, love is the most important ingredient you can pack.

This article is furnished by California Casualty, providing auto and home insurance to educators, law enforcement officers, firefighters, and nurses. Get a quote at 1.866.704.8614 or www.calcas.com.