Embracing Daylight Savings: How to Adjust Your Routine with Ease
Twice a year, we set our clocks forward or back an hour for Daylight Savings, disrupting our natural rhythm. As simple as it sounds, this shift can affect everything from our mood to our sleep patterns and energy levels. With just a few mindful adjustments, though, you can ease the transition and keep feeling your best.
Here’s a look at how Daylight Savings can impact us, plus some simple tips to keep you steady, energized, and ready for the seasonal shift.
Why Does Daylight Savings Affect Us?
Daylight Savings impacts our circadian rhythm, the internal “clock” that regulates our sleep, energy, and mood based on natural light exposure. Even just an hour’s change can throw our bodies off, creating feelings of grogginess, decreased focus, and sometimes even stress.
Fortunately, our bodies can adapt with a little help. Here’s how you can adjust to the new time and support your body’s natural rhythm during the transition.
5 Tips to Support Your Daily Routine During Daylight Savings
1. Shift Your Sleep Gradually
In the Days Leading Up: If you’re moving the clocks back, go to bed 10-15 minutes earlier each night in the days before the shift. If you’re springing forward, try going to bed a little later to avoid waking up too early.
After the Change: Once the time has changed, stick to a consistent sleep schedule, going to bed and waking up at the same time each day, even on weekends. This consistency helps your body adjust to the new rhythm faster.
2. Get Morning Sunlight
Natural sunlight is one of the best ways to reset your circadian rhythm. Spend at least 10–15 minutes outside in the morning, ideally within the first hour of waking up. This simple practice signals to your body that it’s time to start the day and helps align your internal clock with the new schedule.
Try combining this with your morning coffee, breakfast, or a quick walk to give your energy a natural boost.
3. Limit Caffeine and Alcohol
Both caffeine and alcohol can disrupt your sleep quality, making it harder to adjust to a new sleep routine. Try to cut back on coffee or tea after noon and avoid alcohol in the evening for a few days leading up to and after the time change. Your body will be better equipped to transition when it’s well-rested and not overstimulated.
4. Prioritize a Wind-Down Routine
Taking some time to wind down each evening helps you settle into a restful sleep. About an hour before bed, dim the lights and try calming activities like reading, meditating, or practicing gentle yoga. This cues your body to relax, helping you fall asleep more easily.
Avoid screens if possible, as the blue light from devices can interfere with melatonin production, a hormone essential for quality sleep.
5. Add Movement to Your Day
Regular physical activity can improve sleep quality, boost your mood, and help manage the energy dips that can come with the time change. If possible, get outside for some fresh air or light exercise – even a 10-minute walk during lunch can make a difference.
Just try not to exercise too close to bedtime, as it may make it harder to wind down.
Other Ways to Support Your Body During Daylight Savings
Stay Hydrated: Staying hydrated can help maintain energy levels and reduce fatigue, especially as your body adjusts to the new schedule. Carry a water bottle with you as a reminder to drink throughout the day.
Nourish with Good Food: Eating nutrient-dense foods – like whole grains, fruits, vegetables, and protein – can provide steady energy to get you through the day.
Listen to Your Body: Daylight Savings is temporary, and the grogginess will pass! It’s normal to feel a little off, so don’t be hard on yourself. If you’re tired, rest when you can, and take it easy as your body adjusts.
Conclusion: Embrace the Change with Patience and Care
Adjusting to Daylight Savings doesn’t have to be a big ordeal. With small shifts in your daily routine, you can manage the change more smoothly and even find ways to embrace the new rhythm. Remember, it’s an adjustment period – so be patient, listen to your body, and celebrate each small win as you get back into your flow.
Here’s to embracing the season’s light and making the most of this time change with ease and self-care!