Fighting Back Against Daylight Saving Time

It’s that time of year again when the clocks “fall back.” Sure, it might mean an extra hour in the day on Sunday, but it also disrupts our body’s natural rhythm. Our bodies don’t run on a calendar-prescribed clock; they follow their own internal schedule, which means we often notice changes in sleep, energy, mood, appetite, and even productivity when Daylight Saving Time hits. While these effects are common, there are ways to ease the transition. Here are some top tips to help your body adjust to this annual time change smoothly:

1. Maintain a Consistent Sleep Schedule

Your body’s circadian rhythm does more than regulate sleep; it influences mood, appetite, digestion, temperature, and hormone regulation. Maintaining your usual wake-up and bedtime is essential to support your body’s adjustment. If you’re struggling to fall asleep at your usual time with the earlier hour, try some of the tips below to improve your sleep hygiene!

2. Improve Your Sleep Hygiene

"Sleep hygiene" has become a buzzword for a reason. In our overstimulating and fast-paced world, we often spend our evenings on screens or squeezing in last-minute tasks. This can make it difficult for the brain to wind down for restful sleep. Limiting screen time before bed and resisting the urge to scroll once you’re in bed are simple but powerful changes. Instead, try winding down with a calming routine: a caffeine-free tea or warm drink, avoiding caffeine and alcohol 3+ hours before bed, a bath, reading, and dimming the lights. These steps will help signal to your body that it’s time for rest.

3. Avoid Napping (Just for a Few Days!)

As your body adapts to the new schedule, it’s best to avoid daytime naps for the first 4-5 days. Napping during the transition can interfere with nighttime sleep. If you truly need a nap, keep it short (20 minutes is ideal) and aim for earlier in the day.

4. Stay Active

Exercise is a powerful energy booster!  Besides your regular routine, if you’re feeling sluggish during the day, take a quick 5-10 minutes to get moving. Even light activity like walking, jumping jacks, squats, or stretching can be re-energizing. For office settings, try standing up, stretching, or taking a few deep breaths—it’s a great way to reset your energy levels, especially during an afternoon slump period!

5. Seek Out Natural Light

Exposure to natural daylight can make a big difference physically and mentally, especially as our days get shorter. Try to get outside or sit near a window whenever possible to maximize daylight exposure.

6. Focus on Nourishing Foods

A balanced diet with healthy fats, whole grains, plenty of vegetables, and protein will support your body’s energy needs. Consistency with mealtimes, especially dinner, helps regulate digestion and keeps your body in sync with the new rhythm.

Navigating Daylight Saving Time doesn’t have to be a struggle. With a few simple adjustments, you can minimize its impact and keep your energy, mood, and productivity on track!  Your body is a magical instrument and will get by this in no time!