Every year, we set our clocks forward and lose an hour of sleep thanks to Daylight Saving Time (DST). While it might not seem like a big deal, that lost hour can leave you feeling groggy, irritable, and out of sync for days. But don’t worry—there are simple ways to help your body adjust and keep your sleep schedule on track.

Wondering how to adapt smoothly and avoid feeling exhausted? Let’s dive into expert-backed tips to ensure you wake up refreshed, even after the time change.

Why Does Daylight Saving Time Affect Sleep?

Our bodies have an internal clock, also known as the circadian rhythm, which helps regulate our sleep-wake cycle. When we change the clocks, our rhythm gets disrupted, almost like a tiny case of jet lag. This can lead to:

• Difficulty falling asleep
• Feeling tired during the day
• Lower energy levels
• Increased irritability and mood swings

Fortunately, you can take steps to minimize these effects and adjust faster.

How to Prepare for the Time Change

Instead of waiting until the day of the shift to feel exhausted, start preparing a few days before. Here’s how:

1. Adjust Your Sleep Schedule Gradually

Rather than abruptly losing an hour of sleep overnight, try shifting your bedtime 10 to 15 minutes earlier each night leading up to DST. This gives your body time to naturally adjust to the new schedule.

2. Expose Yourself to Natural Light

Light plays a crucial role in regulating your sleep cycle. To help your body adjust:

• Spend time outside in the morning
• Open the curtains to let natural light in
• Avoid bright screens (phones, tablets, TVs) right before bed

Morning sunlight signals your body that it's time to wake up, making the transition easier.

3. Stay Consistent with Sleep Habits

Our bodies love routines. Try to go to bed and wake up at the same times every day—even on weekends. This will help regulate your sleep patterns and minimize the impact of DST.

4. Avoid Caffeine and Alcohol Late in the Day

Caffeine can stay in your system for hours, making it harder to fall asleep. If you’re sensitive to it, avoid coffee, tea, and energy drinks at least six hours before bedtime. Similarly, while alcohol might make you feel sleepy, it can disrupt your sleep quality, leaving you feeling unrested.

5. Create a Relaxing Nighttime Routine

Winding down before bed can signal to your body that it’s time to rest. Try:

• Reading a book instead of scrolling on your phone
• Taking a warm bath to relax your muscles
• Practicing deep breathing or meditation to calm your mind

Small changes can have a big impact on how easily you fall asleep.

What to Do If You Still Feel Tired?

Even with preparation, you may still feel sluggish for a few days after the time change. Here’s how to boost your energy:

1. Take Short Naps (But Not Too Late!)

A quick 20-minute nap in the early afternoon can give you a refreshing boost. However, avoid napping too close to bedtime, as it can make it harder to fall asleep at night.

2. Stay Active During the Day

Exercise can help reset your body's clock and improve sleep quality. Go for a walk, jog, or do some light stretching during the day—but avoid vigorous workouts right before bed.

3. Eat the Right Foods

What you eat also affects your sleep. Try including sleep-friendly foods like:

• Bananas (rich in magnesium and potassium)
• Almonds (contain melatonin, a natural sleep hormone)
• Chamomile tea (has calming properties)
• Oatmeal (contains sleep-promoting nutrients)

4. Be Patient—Your Body Will Adjust

Feeling off for a few days is normal. Stick to good sleep habits, and your body will naturally adapt to the new schedule by the end of the week.

Final Thoughts

While losing an hour of sleep due to Daylight Saving Time can be frustrating, it's not impossible to manage. By adjusting gradually, practicing good sleep habits, and making small lifestyle tweaks, you can transition smoothly without feeling exhausted.

What helps you adjust to the time change? Share your tips in the comments below!