Springing Forward with Balance

Mascari, Brooke - March 10th, 2025

How to Adjust After Springing Forward: Tips for Coping with Daylight Saving Time

Now that daylight saving time (DST) has already arrived, we’ve set our clocks an hour ahead and are embracing longer days and more sunlight. While this shift can be exciting, it can also throw off our sleep schedules and disrupt our circadian rhythm. If you’re feeling the effects of DST and struggling to adjust, don’t worry—there are ways to get back on track and feel your best.

Here are some practical strategies to help you adapt after springing forward:

1. Catch Up on Sleep

Since we lose an hour of sleep with the time change, your body may crave a bit more rest. To make up for it:

• Prioritize an earlier bedtime: Gradually go to bed 15–30 minutes earlier each night for a few days to help your body adjust.

• Nap strategically: If you feel extra tired during the day, a short, 20-minute nap can recharge your energy without affecting your night’s sleep.

2. Embrace the Morning Sun

One of the best ways to reset your internal clock after the time change is to get outside and soak up some sunlight in the morning. The natural light helps signal to your brain that it’s time to wake up and become alert. Try spending 15–30 minutes outside or, if you can’t get outside, open your curtains to let in the light.

3. Move Your Body

Physical activity is a great way to help your body adjust. Gentle movement in the morning or afternoon, like a walk, yoga, or stretching, can improve energy levels, reduce stress, and promote better sleep. Just make sure you’re not exercising too close to bedtime, as it may interfere with your sleep cycle.

4. Shift Your Eating Schedule

The time change may impact your eating habits. To help your body sync with the new time, gradually shift your meals to match the new schedule. Start by eating breakfast, lunch, and dinner at the appropriate times, and try not to snack too close to bedtime.

5. Limit Evening Screen Time

Blue light from screens can suppress melatonin production and make it harder for you to fall asleep. To prevent disruptions in your sleep quality, limit screen time—phones, tablets, and computers—at least an hour before bed. You can also use blue-light-blocking glasses or apps to reduce exposure.

6. Stay Patient with Yourself

Remember that it may take a few days to adjust to the time change. Don’t be too hard on yourself if you feel a little out of sync. Acknowledge that your body may need time to catch up, and make gradual adjustments instead of trying to force the transition all at once.

By focusing on small, mindful changes to your routine, you can minimize the effects of daylight saving time and feel more energized and balanced as your body adjusts. How are you handling the time change this year? Let me know what’s been helping you feel your best!