Unlike the “fall back” clock adjustment, this time change isn’t the enjoyable one—and many of us experience significant sleep deprivation, impacting both physical and mental health for far longer than just a day.
Maintaining a consistent sleep and wake schedule is just as crucial as the amount of sleep we get.
Our internal clocks regulate essential functions like digestion, liver health, immune response, and overall physiology. Any disruption can have serious effects, with studies linking time changes to increased traffic accidents, higher stroke rates, and a rise in heart attacks.
Without proper preparation, you risk serious consequences to your well-being.
In the week following the Sunday time change, many people lose sleep each night. Cortisol—the stress hormone responsible for those racing thoughts at night—plays a key role. Losing an hour of natural sleep only intensifies the problem, making it even harder to rest…
- A Swedish study found that the risk of having a heart attack increases in the first three weekdays after switching to Daylight Savings Time in the spring.
- On Mondays after the start of Daylight Savings Time there were more workplace injuries, and the injuries were of greater severity compared to other Mondays.
- The start of Daylight Savings Time has also been linked to miscarriages for in vitro fertilization patients.
- Losing an hour of afternoon daylight after setting the clocks back to standard time can trigger mental illness, including bipolar disorder, and seasonal affective disorder (SAD), also known as winter depression.
- A Danish study found an 11% increase in depression cases after the time change. The cases dissipated gradually after 10 weeks.
- An Australian study found that male suicide rates increased the days after the spring and fall Daylight Savings shift.
So, what can you do?
Getting Enough Restful Sleep
Poor sleep habits—like not getting enough restful sleep—can throw off your circadian rhythm. If you often feel exhausted during the day, take long naps at irregular times, or go to bed inconsistently, your sleep quality may suffer.
Establishing a regular nighttime routine and prioritizing sufficient rest is essential. The CDC recommends at least 7 hours of sleep per night for adults aged 18-60. For those aged 61-64, the ideal range is 7-9 hours, while adults 65 and older should aim for 7-8 hours of sleep.
Early Morning Sunlight
Exposure to natural sunlight, especially in the morning, helps strengthen your body’s circadian rhythm.
On the other hand, reducing artificial light at night supports your body’s natural ability to wind down and prepare for sleep.
If getting enough sunlight is a challenge, natural light therapy can help regulate your internal clock—whether you need to wake up earlier or sleep later—allowing your body to stay in sync with its natural cycle.
Intermittent Fasting
A growing body of research highlights the health benefits of intermittent fasting, which aligns with our body’s natural rhythms and eating patterns.
In one small study, men with prediabetes who restricted their eating to an 8-hour window had lower insulin levels, improved insulin sensitivity, and reduced blood pressure compared to those who ate over 12 hours.
Other studies suggest that front-loading meals—eating more at breakfast and earlier in the day while consuming less in the evening—can support better weight loss, improved glycemic control, healthier lipid levels, and reduced hunger.
Fasted Workouts
Research suggests that fasted workouts can help reset your body’s natural circadian rhythm.
For an added benefit, try exercising early in the morning while exposing yourself to natural sunlight—this can further support your body’s internal clock and overall well-being.
Daily Self-Care
Caring for your body is essential—not just for physical health, but for mental well-being too. Prioritizing even small moments of self-care each day can make a big difference.
It doesn’t have to be complicated—take 5 to 10 minutes to enjoy your skincare routine instead of rushing through it. Step outside for a walk during lunch, especially on days when it’s dark by the time you finish work. Fuel your body with nutritious foods, but also allow yourself to enjoy treats in moderation.
One of the most powerful ways to create lasting change in your self-care routine is daily journaling (coming soon). You can quiet mental chatter, practice gratitude, set intentions, and boost your motivation, joy, and confidence—all in just five minutes a day! Get your copy here >>
Listening to your body and giving it what it needs is one of the best ways to support your circadian rhythm, body cycles, and overall health.
Adapted: Jodi Cohen; Dr. Maritza