Spring Forward Without the Slump

How to Prepare Your Body for Daylight Saving Time

On Sunday, March 8, the clocks will spring forward one hour. Even though it's "only" 60 minutes, this time change sticks with people. Mornings get a little more difficult, workouts feel tougher, cravings spike, patience runs thinner, and your mood might bounce.

It's not all in your head.

Even small disruptions to sleep can affect mood, energy, hunger, and focus. Your body runs on a finely tuned internal clock — and Daylight Saving Time forces it to adjust overnight. Not ideal for us humans.

It's not all doom and gloom though. A little preparation goes a long way and helps minimize the effects of this time change.

Why Losing One Hour Feels Like More

Your body operates on a circadian rhythm — a 24-hour internal clock largely regulated by light exposure.

Light in the morning tells your brain to:

• Increase cortisol (the healthy kind that wakes you up)

• Suppress melatonin (your sleep hormone)

• Boost alertness and focus

Darkness in the evening signals the opposite:

• Melatonin rises

• Body temperature drops

• Sleep pressure builds

When the clock shifts forward:

• Morning light comes later

• Evening light lingers longer

• Your brain gets mixed signals

The result? You may feel like you’re operating in a mild state of jet lag.

On top of that, even a single night of shortened sleep can:

• Increase ghrelin (the hormone that makes you feel hungry)

• Decrease leptin (the hormone that signals fullness)

• Raise cravings for sugar and processed foods

• Lower workout performance

• Increase irritability and stress sensitivity

This is just how our biology works — and with a few simple steps leading up to the big day, we can support it instead of fighting against it.

Start Adjusting 3–5 Days Before

The biggest mistake people make is waiting until Sunday and hoping for the best.

Instead, start shifting gradually.

3–5 days before the time change:

• Go to bed 15–20 minutes earlier each night

• Wake up 15–20 minutes earlier if possible

• Dim lights slightly earlier in the evening

• Reduce screen brightness after sunset

Small adjustments are easier for your nervous system to adapt to than a sudden one-hour jump. This helps prime your routine so Sunday doesn’t hit you all at once. 

Strengthen Your Evening Routine

Daylight Saving Time exposes weak sleep habits.

Use this week as a reset opportunity.

A consistent wind-down routine tells your brain it’s safe to transition into sleep mode.

Start 20–30 minutes before bed:

• Lower the lights

• Turn off overhead lighting if possible

• Avoid scrolling or looking at your phone altogether

• Read a physical book

• Stretch lightly

• Practice deep breathing or meditation

• Drink a warm, caffeine-free tea

• Wash your face, brush your teeth

By preparing yourself each night, your body begins to naturally prepare for sleep.

The Day Of: Sunday Strategy

When Sunday morning comes, don’t leave it to chance.

• Set your clocks ahead before bed Saturday night

• Get outside within 30–60 minutes of waking. If you’re up before the sun rises, red light therapy can be a helpful bridge until natural light is available.

• Expose your eyes to natural light as soon as possible (no sunglasses is best)

• Move your body — even a short walk helps

• Avoid long naps

• Stick to your normal bedtime Sunday night

Morning sunlight is your strongest tool. It tells your brain: “This is the new start time.” Even if you wake before the sun rises, step outside once it does and skip the sunglasses for a few minutes. Who doesn’t love a good sunrise?

That one habit can dramatically shorten the adjustment period.

Simple Checklist to Minimize the Slump

If you prefer this condensed:

Before DST

☐ Shift bedtime 15–20 minutes earlier for 3–5 days

☐ Dim lights earlier in the evening

☐ Reduce late-night screen time

☐ Prioritize protein and hydration

On Sunday

☐ Get morning sunlight ASAP

☐ Move your body

☐ Avoid long naps

☐ Keep bedtime consistent

It's really simple. It just takes some intentional effort. It pays off in a big way if you stick with it.

A Final Perspective

Daylight Saving Time doesn’t have to wreck your week.

In fact, it can be a helpful checkpoint — a reminder that your sleep, light exposure, and evening habits matter more than you think.

One hour doesn’t have to completely derail you.

Small, proactive choices can protect your energy, mood, and momentum — and maybe even improve your sleep long-term.

Spring forward — you've got this.

Longer days are nearly here! 🌞