Daylight Savings Time Can Throw Us Off

That one-hour shift can have a surprising impact on our sleep and energy. A 2025 study in Sleep Medicine revealed that when we "spring forward," many of us lose valuable rest, feel more sluggish, and have less energy and focus throughout the day.

This happens because the time change disrupts our internal clock, known as the circadian rhythm. We can experience shorter, more broken sleep and increased daytime sleepiness that can stick around even after the clocks change. Our natural sleep-wake cycle gets out of sync, and our bodies definitely feel the difference.

But don't worry, there are some simple ways to help your body adjust to the new rhythm more easily.

How does your brain react when the sun stays out later?

Our brains have a master clock that runs on a roughly 24-hour cycle, known as our circadian rhythm. This internal clock is set by exposure to sunlight and darkness, and it's what tells us when to feel sleepy and when to be alert. This rhythm naturally shifts as we get older, which is why early-rising kids often become teens who are tough to wake up.

Normally, morning light helps to reset our internal clock. In the evening, our bodies start producing a hormone called melatonin, which makes us feel drowsy. However, when it stays lighter later due to daylight saving time, that extra hour of evening light can delay the release of melatonin. This throws our sleep-wake cycle out of sync.

Losing sleep is tied to a host of health issues, including heart disease, weight gain, and a decline in cognitive function. And it's not just about sleep; our circadian rhythm also impacts other important bodily functions like heart rate, blood pressure, stress hormones, and metabolism.

How does changing the clocks impact your health?

The abrupt shift to daylight saving time has some serious, if temporary, consequences. One study on U.S. traffic fatalities found that fatal car crashes rise in the first few days after we "spring forward." The risk is highest in the morning, and researchers believe the culprit is a lack of sleep.

Our hearts can also feel the strain. The American Heart Association notes that studies have found a slight increase in heart attacks on the Monday after the time change, as well as an uptick in strokes for two days following the shift.

Doctors are already aware that heart attacks, particularly severe ones, are generally a bit more common on Mondays and in the morning when our blood is more prone to clotting. While researchers aren't entirely sure why the time change adds to this trend, it's possible that the sudden disruption to our internal clocks worsens existing risk factors, like high blood pressure, in vulnerable individuals.

Tip	What It Does	Why It's Helpful

1. Shift Your Sleep by 10–15 Minutes Early

Start going to bed and waking up just a smidge earlier each day leading up to the shift.

Gentle transitions are kinder to our body clocks—no sudden “jet lag” feel.

2. Greet the Morning Sun

Step outside soon after waking or use a sunrise lamp to get soft morning light.

Morning light helps reset melatonin rhythms and tells your body, “Hey, it’s daytime!”

3. Create a Cozy Wind-Down Routine

Think: warm tea, gentle stretching, journaling, or a shut-eye story—no screens, please!

Repeating bedtime rituals teaches your body it’s time to rest—so sleep comes easier, lighter, sweeter.

4. Keep Your Routine Steady

Go to bed and wake up at the same times—even on weekends—and try to keep meals and movement consistent.

Sleep regularity strengthens circadian rhythms—even more potent than just logging hours of sleep.

5. Skip Melatonin—Let Light Lead

Avoid nighttime supplements that induce drowsiness; instead, rely on light and routine to signal sleep.

Melatonin can make grogginess linger longer; guiding your rhythm naturally is gentler and cleaner.

Foods to Focus On

1. Magnesium-rich foods

• Spinach, pumpkin seeds, almonds, dark chocolate (70%+)

• Help muscles relax, calm the nervous system, and support deeper sleep.
  

2. Tryptophan-rich foods

• Turkey, chicken, eggs, sesame seeds, oats

• Tryptophan is a precursor to serotonin → melatonin, both key for sleep regulation.
  

3. Complex carbohydrates

• Sweet potatoes, quinoa, lentils, brown rice

• Slow-digesting carbs stabilize blood sugar through the night and help tryptophan cross into the brain.
  

4. Omega-3 fatty acids

• Salmon, sardines, chia seeds, flaxseeds, walnuts

• Support circadian rhythm health and reduce stress-driven inflammation.
  

5. Herbal helpers

• Chamomile, lemon balm, passionflower tea before bed

• Gentle calming support for winding down naturally.
  

Foods to Avoid

1. Caffeine (especially after noon)

• Coffee, black/green tea, chocolate, energy drinks

• Even a small dose can delay melatonin release and fragment sleep.
  

2. Alcohol

• Wine, beer, spirits

• May help you fall asleep, but it disrupts REM sleep and leaves you groggy.
  

3. Heavy, fatty, or spicy dinners

• Fried foods, creamy sauces, fast food

• Can cause reflux, indigestion, and restless sleep.
  

4. Refined sugar & processed snacks

• Pastries, candy, sweetened cereals

• Spike-and-crash blood sugar swings make night waking and morning fatigue worse.
  

5. Ultra-processed late-night snacks

• Chips, packaged cookies, microwave meals

• Loaded with additives that strain digestion and increase nighttime restlessness.

  
  

Gentle Meal Example for the Transition Week

• Dinner: Baked salmon, roasted sweet potato, and sautéed spinach

• Evening snack (if needed): Warm oat porridge with banana slices and a sprinkle of pumpkin seeds

• Herbal tea: Chamomile or lemon balm before bed