How to adjust to daylight savings time & reset your body clock
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn about the start of daylight savings time, when we set our clocks forward in the spring. Plus, 9 tips on how to adjust to daylight savings time.
When the clocks change each year, many of us find it hard to adjust to the shift in our daily routines. The transition to daylight savings time, while offering longer daylight hours, can disrupt our internal clocks and leave us feeling out of sync. This change, while seemingly small, can noticeably impact our overall wellbeing until we’re able to re-synch our internal body clocks.
What and when is daylight saving time?
Daylight saving time, (colloquially known as daylight savings, or daylight savings time,) is a system we use to make better use of natural daylight. By setting our clocks forward by one hour during the warmer months, we can enjoy longer evenings. This change usually happens in the spring and can be remembered with the term "spring forward." When the cooler months roll in around autumn, we set our clocks back, or “fall back”, by an hour to standard time.
The practice of daylight savings was originally introduced to conserve energy. The idea was that by having more daylight in the evenings, people would use less artificial lighting and electricity. While its effectiveness in energy saving is debated, daylight savings time is still normal in many parts of the world.
So, when exactly does this change happen? Typically, daylight savings time begins on the second Sunday in March and ends on the first Sunday in November. This means that in the spring, we set our clocks forward during the night, effectively losing one hour of that day. In the fall, we do the opposite, which gives us one extra hour that day.
How does a change in daylight savings time affect our health?
Daylight savings time impacts our circadian rhythm—the internal clock that helps regulate our sleep-wake cycle, appetite, energy levels, and mood. With daylight savings time, our internal clock experiences a sort of mini jet lag, leading to adjustments in our routines.
This change can disrupt our sleep patterns, making it harder to fall asleep at our usual time and potentially causing us to feel groggy in the morning. Similarly, when we "fall back" and gain an hour, it can also take a bit of time for our bodies to adapt.
These shifts in time don't have specific or severe health effects for most people. However, they can temporarily affect how we feel. For example, some of us might be more tired than usual, have slight changes in our appetite, or even feel emotionally out of sorts. These are normal responses as our bodies work to align with the new time.
Fortunately, our bodies are adaptable—although it can take up to a week to adjust to the new time. During this period, be patient with yourself and understand that a little disruption is normal.
Maintaining healthy habits can significantly aid the adjustment process. Adapting to daylight savings time is an opportunity to be mindful of your body’s needs and support your overall wellbeing.
9 tips to adjust to when the clocks change
Adapting to daylight savings time can be made smoother with some simple, effective strategies. Small adjustments can significantly affect how you feel and function during this time change.
1. Shift your schedule gradually
In the days leading up to the time change, adjust your sleep and wake times by 15 minutes each day. This gradual shift can ease the transition for your body's internal clock.
2. Ensure quality sleep
Aim for a good night's sleep, especially in the days before there’s a time change—a well-rested body can find it easier to adapt. Create a restful sleep environment and enhance your sleep hygiene by dimming lights, reducing noise, and creating a relaxing bedtime routine.
💙 Sometimes, a little background noise can actually encourage a restful sleep. Find your perfect cozy nighttime track for sleep with our various Soundscapes, like White Noise Ocean Surf.
3. Practice meditation and mindfulness
Engage in meditation or mindfulness exercises to help soothe your mind and body, making adjusting to the new time easier.
💙 Check out this 10-minute body scan meditation to help you slow down and feel more present, especially in the days before and after daylight savings.
4. Adjust your clocks before bedtime
On the night of the time change, set your clocks to the new time before you go to sleep. This can help your mind accept the new time as you start the next day.
5. Get plenty of daylight
Spend time outside in natural light, especially in the morning. Daylight helps reset your internal clock and improve your mood and alertness.
💙 Step outside and Walk Away Stress with Dr. Eric López to get an extra dose feel good neurochemicals,
vitamin D from the sun, and endorphins from mindful movement.
6. Maintain a healthy diet
Eat nutritious foods mindfully and stay hydrated to support your body's adjustment to the time change. Avoid caffeine and alcohol close to bedtime, as they can disrupt your sleep.
💙 Explore our Mindful Eating Masterclass with Dr. Michelle May for insight on choosing foods that work for your body, mind, and overall wellbeing.
7. Take short naps if necessary
If you feel tired during the day, a short nap can help. But keep naps brief to avoid disrupting your nighttime sleep.
💙 Check our Afternoon Nap Sleep Story which will help you drift off and wake back up for a perfectly timed snooze.
8. Stay active
Regular physical activity, particularly in the morning or early afternoon, can improve your sleep quality and help your body adjust more quickly.
💙 Even just a few minutes of movement each day can make a big difference. Try out this episode of The Daily Move that focuses on mindful movement.
9. Be patient with yourself
Understand that it's normal to feel a bit off during the transition. Allow yourself time to adjust and be gentle with your expectations.
💙 Shift Your Perspective to become more patient with your thoughts and the way you feel with the help of Jay Shetty.
How to adjust to daylight savings time FAQs
How long does it take your body to adjust to daylight savings time?
Everyone adapts to daylight savings time at their own pace, but it can generally take up to a week for most of us to sync our internal clocks with the new time. During this adjustment phase, you might notice changes in your sleep patterns or mood. Be patient with yourself as your body works to align with the new schedule, and try adjusting your sleep schedule gradually and getting plenty of daylight to help speed up this process.
How can I help my body adjust to Daylight Savings Time?
Helping your body adjust to daylight savings time involves a combination of small, yet effective, steps. Start by gradually shifting your sleep schedule a few days before the time change to make the one-hour shift less jarring. Pay attention to your sleep environment and routine, ensuring it promotes rest. Engage in regular physical activity and spend time in natural daylight to significantly aid in resetting your internal clock. Stay hydrated and eat well to support your body during this transition. These practices not only help your body adjust but also maintain your overall wellbeing.
How do I transition to Daylight Savings Time?
Transitioning to daylight savings time can be made smoother with proactive strategies.
Begin by adjusting your sleep schedule slightly a few days before the change. This gradual approach can lessen the impact of losing or gaining an hour.
On the night before the change, set your clocks to the new time to help you mentally prepare for the adjustment.
Engage in calming activities in the evening, like reading or listening to soothing music, to promote better sleep.
Maximize your exposure to daylight, particularly in the morning, to help reset your internal clock.
Maintain a healthy lifestyle—eating balanced meals and staying active can greatly support your body's adjustment process.
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