Daylight Saving Time can disrupt daily routines, affecting sleep schedules, energy levels, and overall productivity which revolves around what is called “circadian rhythm.”. Whether you’re adjusting for yourself or helping your family make the transition, small changes can make a big difference in how smoothly you adapt to the time shift.
In this blog, we’ll explore simple strategies to help your body adjust, maintain your routine, and ensure you don’t miss important commitments when the clocks change.
Gradually Adjust Bedtime for Kids
Children tend to struggle more with time changes because their internal clocks don’t adjust as easily as adults’. To make the transition easier, start shifting their bedtime by 10-15 minutes each night a few days before the time changes.
For springing forward, move bedtime earlier. For falling back, move bedtime later. Keeping their morning wake-up time consistent will also help their bodies adapt.
Why It Works: Small, incremental adjustments minimize disruptions to their sleep patterns, reducing grogginess and bedtime resistance.
Keep a Consistent Routine
Daylight Saving Time can throw off daily habits, making it harder to wake up, fall asleep, and feel energized throughout the day. Sticking to a structured schedule for meals, exercise, and bedtime can help your body adjust faster.
If possible, avoid drastic changes to your routine right before or after the time shift. Keeping your wake-up time consistent—even on weekends—will help regulate your internal clock.
Tip: For kids, maintaining the same bedtime rituals, such as reading a story or dimming the lights, helps reinforce their natural sleep cues.
Prioritize Sleep Hygiene
Good sleep habits are always important, but they become even more crucial when adjusting to a time change. To improve sleep quality:
- Create a calm, quiet environment with dim lighting before bed.
- Reduce screen time at least an hour before sleep to avoid blue light interference.
- Avoid caffeine and heavy meals close to bedtime.
These small changes make it easier to fall asleep and wake up feeling refreshed.
Use Natural Light to Reset Your Internal Clock
Exposure to natural light is one of the most effective ways to regulate your circadian rhythm. In the morning, open your curtains as soon as you wake up, or step outside for fresh air and sunlight.
For the fall back time change, get morning sunlight to help your body adjust to waking up earlier.
For the spring forward change, evening light exposure can help delay melatonin production and keep you alert later in the day.
Why It Works: Natural light signals to your brain that it’s time to be awake, helping you transition more smoothly to the new schedule.
Double-Check Your Clocks and Schedule
Most electronic devices automatically update to the new time, but it’s still important to check any manual clocks, watches, appliances, and car dashboards to ensure they’re set correctly.
Additionally, review your schedule for the day of the time change to avoid missing important commitments. Consider setting a reminder in your phone or calendar to alert you about the shift—especially if you have early appointments or travel plans.
Quick Tip: If you rely on an alarm clock, manually adjust it the night before so you wake up at the correct time.
Be Patient with the Adjustment
It can take a few days for your body to fully adapt to the time change. If you feel sluggish or out of sync, allow yourself some flexibility. Staying hydrated, eating balanced meals, and engaging in light physical activity can help regulate your energy levels.
How Noble Community Clinics Can Help
While most people adapt to the time change within a few days, ongoing sleep disturbances, fatigue, or other health concerns may indicate an underlying issue. If you’re having trouble adjusting or experiencing prolonged symptoms, it may be time to check in with a healthcare provider.
At Noble Community Clinics, we offer a wide range of services, including sick visits, annual wellness exams, pediatrics, behavioral health, and more. Whether you’re struggling with sleep, managing a health condition, or just need a routine check-up, our team is here to help.
Schedule an appointment to stay on top of your health and keep your family feeling their best year-round.
Frequently Asked Questions about Adjusting to Daylight Saving Time
How long does it take to adjust to Daylight Saving Time?
Most people take about 3-5 days to fully adjust to the time change. However, following sleep hygiene tips can speed up the process.
Why do we feel tired after Daylight Saving Time?
The shift disrupts the circadian rhythm, making it harder for your body to regulate sleep and wake times. Gradual adjustments and exposure to natural light can help.
How can I help my kids adjust to Daylight Saving Time?
Shift their bedtime 10-15 minutes earlier or later (depending on the time change) for a few days before the transition. Maintain a consistent sleep routine to ease the adjustment.
What are the best ways to wake up refreshed after the time change?
- Get morning sunlight to regulate your body clock.
- Stick to a regular sleep schedule, even on weekends.
- Avoid screens and caffeine before bed to improve sleep quality.
