The Daylight Savings Reset: How to Get Your Sleep & Energy Back on Track

This weekend, we spring forward—setting our clocks ahead by an hour as Daylight Savings Time begins. While gaining extra evening light is a welcome shift for many, losing an hour of sleep can leave us feeling groggy, sluggish, and out of sync for days.

Research shows that even a one-hour shift can disrupt the body’s natural circadian rhythm, leading to poor sleep, fatigue, and difficulty concentrating. Some people also experience heightened stress levels, irritability, or a weakened immune system in the days following the time change.

The good news? With a bit of preparation and mindful adjustment, you can ease into the transition, restore your energy, and reset your body’s internal clock. Here’s how to support your sleep and well-being as you adjust to Daylight Savings Time.

Why Does Daylight Savings Time Disrupt Sleep?

Your body operates on a circadian rhythm, a natural 24-hour cycle that regulates sleep, energy, digestion, and mood. This rhythm is heavily influenced by light exposure, which signals when it’s time to be awake or asleep.

When clocks shift forward in the spring, we suddenly experience a later sunrise and extended evening daylight. This disrupts the body’s production of melatonin, the hormone that helps regulate sleep. As a result, you may find yourself struggling to fall asleep at your usual time or waking up feeling less rested.

For some people, this shift can lead to sleep debt, which accumulates over several days and makes it harder to focus, stay productive, and feel energized. Instead of allowing sleep loss to build up, a few simple strategies can help you transition smoothly.

How to Reset Your Sleep & Energy After Daylight Savings

1. Gradually Shift Your Sleep Schedule

Rather than forcing yourself to adjust overnight, ease into the time change by shifting your bedtime forward by 15 to 30 minutes each night in the days leading up to Daylight Savings. If you’re reading this after the time has already changed, you can still retrain your body’s rhythm by gradually adjusting your sleep routine over the next few days.

If possible, set your alarm 10-15 minutes earlier than usual each morning until you fully adjust. This small change helps your body adapt without causing a dramatic sleep deficit.

2. Get Morning Sunlight to Reset Your Internal Clock

Light exposure is the most effective way to recalibrate your circadian rhythm. As soon as you wake up, step outside or sit near a bright window for at least 10–15 minutes. Sunlight signals to your brain that it’s time to be alert and awake, helping suppress melatonin production and reset your internal clock.

If the mornings are still dark where you live, consider using a light therapy lamp, which mimics natural sunlight and can help regulate your sleep-wake cycle.

3. Limit Evening Screen Time & Bright Lights

Artificial light—especially blue light from phones, tablets, and TVs—can interfere with melatonin production and delay sleep. Try reducing screen time at least an hour before bed, and opt for warm, dim lighting in the evening to help your body wind down naturally.

If you need to use screens at night, enable blue light filters or wear blue light-blocking glasses to minimize the impact on your sleep cycle.

4. Support Your Sleep with the Right Foods & Drinks

Nutrition plays a key role in sleep quality. To support a smoother transition, focus on foods that promote melatonin and serotonin production, such as:

• Magnesium-rich foods like almonds, bananas, dark leafy greens, and seeds
• Herbal teas like chamomile or valerian root, which help calm the nervous system
• Protein sources that contain tryptophan, such as turkey, nuts, and seeds
• Complex carbohydrates like oats and quinoa, which aid in serotonin production
  

At the same time, avoid caffeine and alcohol in the late afternoon and evening. Caffeine can stay in your system for up to six hours, while alcohol can disrupt deep sleep cycles, making it harder to wake up feeling refreshed.

5. Move Your Body, But Time It Right

Regular physical activity helps regulate energy levels and improve sleep quality, but timing matters. While morning and afternoon exercise can help you feel more awake and alert, high-intensity workouts in the evening can raise cortisol levels, making it harder to fall asleep.

If possible, aim for morning sunlight exposure combined with movement, such as a walk or light stretching. This combination helps signal to your body that the day has begun, making it easier to adjust to the time shift.

6. Create a Nighttime Wind-Down Routine

A consistent evening routine helps prepare your body for restful sleep. If the time change has thrown off your normal bedtime, incorporating relaxation techniques can make it easier to fall asleep.

Some helpful wind-down rituals include:

• Taking a warm bath or shower before bed to promote relaxation
• Practicing deep breathing or meditation to lower stress levels
• Reading a book (instead of scrolling on your phone)
• Doing light stretching or gentle yoga to release tension
  

By consistently signaling to your body that it’s time to wind down, you can ease the transition and improve overall sleep quality.

What If You Still Feel Tired After Daylight Savings?

Adjusting to the time change can take up to a week for some people. If you still feel sluggish, try these additional energy-boosting strategies:

• Stay hydrated throughout the day, as dehydration can contribute to fatigue.
• Take short breaks during work or study sessions to reset your focus.
• Avoid long naps, which can further disrupt your nighttime sleep cycle.
• Use natural light exposure to signal wakefulness, especially in the morning.
  

It’s also important to listen to your body during this transition. If you feel unusually fatigued, give yourself permission to rest more and allow your body to fully adjust.

Final Thoughts: A Gentle Transition into Spring

Daylight Savings can be disruptive, but with a few mindful adjustments, you can reset your body’s rhythm, restore your energy, and embrace the longer, brighter days ahead.

Rather than fighting against the transition, use it as an opportunity to reassess your sleep habits, prioritize rest, and build healthier routines. As the seasons shift, so can our daily rhythms—offering a fresh start and a renewed connection to our well-being.