Summary
Daylight Savings can disrupt your sleep, energy, and focus. Learn practical tips to reset your body clock, maintain healthy routines, and feel your best during the time change.
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Each year, when Daylight Savings Time begins or ends, our schedules move by just one hour, but our bodies don’t always follow so easily. Whether you’re gaining or losing sleep, the change can throw off your energy, mood, and focus for days (or even weeks).
Studies show that even a one-hour shift in sleep-wake cycles can impair alertness and cognitive function, similar to mild jet lag. That’s because the body’s circadian rhythm, its internal clock, relies on consistent cues from light, activity, and routine.
The spring “forward” change (when we lose an hour of sleep) tends to have a stronger health impact than the fall “back” transition. Studies have linked the spring shift to short-term increases in car accidents, heart attacks, and fatigue-related errors due to disrupted circadian rhythms
Here’s how to help your body adjust smoothly, keep your sleep on track, and stay energized through the seasonal shift.
☀️ 1. Soak up morning light
Light is one of the most powerful cues for resetting your internal clock. Try to spend at least 15–30 minutes outside in the morning, even on cloudy days. Natural light signals to your brain that it’s time to be awake and alert, helping you adjust faster. If sunlight isn’t an option (hello, Canadian winter), a light therapy lamp can mimic natural sunlight. Using one while you eat breakfast or work can boost mood and support your circadian rhythm.
Boost energy, mood, and focus with this UV-free light therapy lamp delivering 10,000 lux of full-spectrum daylight. Adjustable brightness and colour temperature, a timer, and memory function let you personalize your sessions, while compact, touch-controlled design makes it easy to use safely at home.
💤 2. Keep a consistent sleep routine
A steady bedtime and wake-up time, even on weekends, helps your body adapt. If you’re still feeling off after the clock change, shift your bedtime by 15-minute increments over a few days instead of all at once.
A sunrise alarm clock, such as the Philips SmartSleep Wake-Up Light, can make early mornings feel gentler by gradually brightening your room to simulate a sunrise.
Avoid bright screens for two to three hours before bed, as blue light delays melatonin production, making it harder to fall asleep.
Ease into your day with this sunrise-simulating alarm clock, perfect for heavy sleepers. Gradually brightening with natural sounds or FM radio, it’s app- and voice-controlled, features 4 alarms, and doubles as a sleep aid with sunset simulation and 7 ambient night-light colours.
☕ 3. Time your caffeine (and your naps) wisely
Your internal clock is extra sensitive during the transition, so keep caffeine to the morning or early afternoon. Drinking coffee too late can make it harder to fall asleep at night.
Short naps (20–30 minutes) can ease daytime fatigue, but avoid napping too close to bedtime, as it can make it tougher to fall asleep later.
💪 4. Move your body during daylight hours
Exercise is a proven mood and energy booster, especially when daylight hours get shorter. Try to fit in a walk or workout while the sun’s up, it not only helps regulate your sleep cycle but also counters the seasonal slump that many people feel.
If evenings are your only window to work out, pay attention to how your body responds. Research shows that while some people sleep more deeply after an evening workout, others find it harder to fall asleep. If you fall into the latter group, try finishing vigorous exercise at least 90 minutes before bed to give your body time to cool down and relax.
🕯️ 5. Create a calm nighttime routine
The time change often means evenings feel longer and darker. Turn that into an opportunity for rest: dim the lights, make a cup of herbal tea such as chamomile or lavender, and unwind with a book or gentle stretches.
Chamomile, in particular, contains apigenin, which is a compound that may promote relaxation and better sleep. Though experts note that if you’re allergic to ragweed, daisies, or chrysanthemums, you should avoid it.
Some people also turn to melatonin or magnesium glycinate to support sleep during the transition.
Melatonin is a hormone naturally produced by the brain’s pineal gland that helps regulate the body’s sleep–wake cycle. Its production rises in the evening as light fades and drops again with morning light, signalling when it’s time to sleep or wake up. As we age, the body tends to produce less melatonin, which can partly explain why sleep patterns often change over time.
Melatonin supplements, when used short-term, can help regulate the body’s internal clock and improve sleep quality, especially in older adults.
Magnesium glycinate, often praised for its gentleness and potential absorption benefits, has shown some evidence for aiding sleep. If you’re considering supplements, talk to your healthcare provider first, especially if you take other medications.
Calming rituals like this help signal to your brain that it’s time to wind down, especially important when the clock shift disrupts your natural rhythm.
A calming, caffeine-free tea made from 100% organic chamomile flowers. Floral with honey notes, it’s ethically sourced, compostable, and perfect for relaxation.
🌙 The bottom line
The clock change may seem small, but the effects on your sleep and energy can be surprisingly noticeable. Be patient, it can take a week or two for your body to fully adjust.
By staying consistent with your sleep schedule, getting morning light, and leaning on small supportive tools, you can help your body adapt naturally, and feel like yourself again, no matter which way the clock turns.
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