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How to Survive the Time Change: Tips and Tricks

How to Survive the Time Change: Tips and Tricks

With the approaching time change, we worry about its impact on our health. Disrupted sleep can cause fatigue, irritability, and depression. In this blog, we’ll explore how time changes affect our body clocks and offer tips for minimizing their impact.

We’ll also compare spring and fall time changes to jet lag, discuss dietary needs during the transition, and provide advice on maintaining health through sleep hygiene practices, exercise, and diet. Lastly, we’ll address whether adapting to time change gets easier over time.

woman holding clock

Why Did Daylight Saving Time Start?

Daylight saving time was introduced in the early 20th century to save energy and utilize natural daylight. Benjamin Franklin is credited with the idea of resetting clocks in the summer months to conserve energy.

Although it has benefits like reducing energy consumption and increasing productivity, it can also disrupt sleep patterns and have negative health effects, especially on the immediate Monday after the time change.

To adjust to the time change, experts recommend gradually changing your sleep schedule and avoiding caffeine and alcohol before bed.

woman lying in bed with sleep mask over eyes

The Impact of Time Change on Health

The time change can disrupt our internal clocks and affect sleep patterns. Adjusting to the time change may lead to fatigue and decreased productivity. It takes time for the body’s circadian rhythm to adapt to the new schedule.

For some people, the time change can cause mood swings and irritability. To mitigate the effects of time change, it is important to practice proper sleep hygiene.Our bodies operate on an internal clock that regulates sleep-wake cycles.

However, when the time changes, it can disrupt this internal clock and create confusion within our bodies. It’s important to note that each person may react differently to time change.

It takes time for our bodies to adjust to the new time schedule. Understanding the science behind our body’s reaction to time change can provide valuable insight into how we can cope with its effects.

Effects of Spring and Fall Time Changes on Health

Studying the impact of spring and fall time changes on health can offer valuable insights into how our bodies react to these shifts.

Spring forward leads to shorter sleep duration and increased fatigue, while fall back provides an extra hour of sleep, resulting in better-rested individuals.

Spring time change is associated with a higher risk of heart attacks and car accidents, whereas fall time change is generally less disruptive to health.

Remember, the effects of time change on health can vary based on individual circumstances.

man wearing hardhat yawning at work

How Time Change Mimics Jet Lag

Time change can disrupt our internal clocks, causing grogginess and decreased performance. Strategies to combat the effects are similar to those used for jet lag.

Adjust your sleep schedule gradually, get natural light during the day, avoid naps, caffeine, and alcohol before bedtime, exercise regularly, eat a healthy diet, and use relaxation techniques for better sleep quality.

And one more tips — use room-darkening shades to make it pitch black during sleep.

Navigating Dietary Needs During Time Change

Daylight saving time can also disrupt our dietary needs. Coffee can provide an energy boost during the adjustment period, but limit alcohol consumption as it affects sleep quality.

The fall time change may increase comfort food intake. Adjust meal times gradually to adapt to the new schedule and maintain a balanced diet for overall health.

mom and daughter eating healthy food outdoors

Maintaining Health During the Time Change: Tips

  • Establishing a consistent sleep schedule helps regulate the body’s internal clock.
  • Creating a relaxing bedtime routine promotes better sleep quality.
  • Exposure to natural light during the day helps reset the circadian rhythm. And make your bedroom pitch-black during sleep with room-darkening shades.
  • Prioritizing self-care activities, like exercise and stress management, supports overall health during this transition.
  • Seeking professional help, such as a sleep specialist, provides personalized strategies to cope with the time change.

Sleep Practices for a Smoother Transition

Creating a consistent sleep schedule and relaxing bedtime routine can regulate your internal clock through the change from daylight saving time to standard time.

Improve sleep quality by avoiding caffeine and alcohol before bed, having comfortable bedding, black-out shades, and a cool bedroom temperature, and limiting exposure to electronic devices such as tablets and TV.

Embrace these sleep hygiene practices for a smoother transition during the time change.

mom, dad, giving piggy back ride outdoors in the fall

Importance of Exercise and Diet in Mitigating Time Change Effects

Regular exercise improves sleep quality and helps the body adjust to time change. A balanced high-nutrient diet and hydration help combat fatigue. Stress-reducing activities like yoga promote overall well-being.

Avoid heavy meals before bedtime to prevent sleep disruptions and digestive discomfort. Exercise and eat healthy foods to mitigate the effects of the time change and adapt to the new schedule more smoothly.

Does Adapting to Time Change Get Easier Over Time?

Adapting to time change can become easier with time as the body naturally adjusts. The duration of this adaptation varies from person to person. By incorporating healthy sleep habits and lifestyle practices, you can facilitate a smoother transition.

However, external factors like travel and work schedules can affect the ease of adaptation. Pay attention to your body’s signals and adjust your sleep routine accordingly for a more seamless transition over time.

man showing safety lights on bicycle

Safety Awareness

To survive the time change, adjust your sleep schedule and prioritize outdoor safety and driving awareness. With shorter daylight hours, visibility can be challenging during commutes.

Use functioning headlights and wear reflective clothing or carry a flashlight when outdoors. Keep a safe distance from the car ahead and avoid distractions for a smooth transition into the new time schedule.


Transitioning through time changes can be challenging. To minimize the impact on our health, we can implement simple tips and tricks. Treating it like jet lag, we can maintain good sleep hygiene, exercise, and have a healthy diet.

Be mindful of your diet, especially limiting coffee and alcohol consumption. While it may not be easy, practicing these strategies can help us maintain our health during transitions.

FAQ graphic

Frequently Asked Questions

When does the time change?

In the US, time changes twice a year, except in Hawaii and Arizona.

In spring, clocks move forward one hour on the second Sunday of March at 2 a.m. local standard time. In fall, clocks move back one hour on the first Sunday of November, marking the end of daylight savings time.

To minimize the impact, gradually adjust your sleep schedule before and after the time change. This year, we will fall back on November 5th, gaining an hour of sleep as clocks are set back early Sunday morning.

How long does it take to adjust to a time change?

It usually takes about one to two weeks for the body to fully adapt to a time change. To make the transition smoother, try gradually adjusting your sleep schedule beforehand and expose yourself to natural light early in the day.

Avoiding screens in the evening. Staying hydrated can also aid in adjusting to a new time zone.

How does the time change affect our sleep patterns?

Time changes can disrupt our body’s natural rhythm, known as the circadian rhythm, and affect our sleep patterns. To minimize these effects, it is important to seek sunlight exposure, engage in physical activity throughout the day, and gradually adjust your sleep schedule before the time change on Sunday.

Do any foods or supplements help with adapting to time changes?

Certain foods and supplements can assist with adjusting to the time change. Foods rich in tryptophan, such as turkey and bananas, can promote better sleep.

Additionally, melatonin supplements may be effective for resetting the circadian rhythm. It’s important to consult with a healthcare professional before starting any new supplements.







How to Survive the Time Change: Tips and Tricks

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