Every fall and spring, the clock shift of daylight savings time can throw even the most well-rested person off balance. Losing or gaining an hour might not seem like a big deal, but it can affect your sleep, focus, and mood more than you realize. This weekend, November 2, daylight savings time is upon us again.
The good news is that with a few simple adjustments, you can help your body and mind transition smoothly — so the time change doesn’t steal your energy or your productivity.
Here’s how to ease the shift and feel more in sync when the clocks move forward or back.
1. Start Adjusting a Few Days Early
Instead of waiting for the official clock change, begin adjusting your routine gradually. A few days before daylight savings, shift your bedtime and wake-up time by 10–15 minutes each day.
If you’re moving the clock forward (spring), go to bed a little earlier. If you’re moving it back (fall), do the opposite. These small changes help your internal clock adapt naturally so the transition feels gentler.
You can also adjust meal times and exercise schedules slightly to keep your daily rhythm consistent.
2. Prioritize Morning Light
Natural light is your body’s best tool for regulating its internal clock. On the first few mornings after the time change, try to get sunlight within an hour of waking up.
Open your blinds, step outside for a short walk, or sip your coffee near a window. Exposure to light early in the day helps reset your circadian rhythm and boosts alertness.
If mornings are dark where you live, consider using a light therapy lamp for 15–20 minutes to simulate daylight and reduce grogginess.
3. Limit Screen Time Before Bed
Blue light from phones, tablets, and laptops suppresses melatonin — the hormone that helps you fall asleep. During the days following daylight savings, when your body’s rhythm is already shifting, this can make it even harder to wind down.
Aim to turn off screens at least 30–60 minutes before bed. Instead, try reading, stretching, or journaling. Even dimming the lights and lowering the volume of your surroundings can signal to your body that it’s time to rest.
4. Keep Your Evenings Calm and Consistent
Your sleep environment matters. Make your bedroom a relaxing space: cool, dark, and quiet. If outside light interferes, use blackout curtains or an eye mask.
Avoid caffeine or heavy meals late in the evening, and try to go to bed and wake up at the same time each day — even on weekends. A steady routine helps your body re-establish its rhythm faster.
5. Move Your Body During the Day
Physical activity naturally improves sleep quality and helps your body adjust to new time schedules. A brisk walk, yoga session, or trip to the gym can help shake off fatigue from the time shift.
Just avoid intense workouts too close to bedtime, as they can raise your energy levels and make it harder to fall asleep.
6. Be Patient With Yourself
It can take several days — sometimes up to a week — for your body to fully adjust to daylight savings time. If you feel sluggish or unfocused, give yourself grace and avoid overloading your schedule.
Small things like staying hydrated, eating balanced meals, and spending time outdoors can make a big difference.
Remember: the shift is temporary, and your body will find its rhythm again. The goal isn’t perfection — it’s balance.
Adjusting to the daylight savings change doesn’t have to throw your week off course. With a few mindful tweaks and a little extra rest, you can help your body reset, protect your energy, and move into the new season feeling steady and refreshed.
