5 Simple Tips to Help You Spring Forward with Energy After Time Change

Springing forward into Daylight Saving Time can be tough on your body—losing an hour of sleep is no joke!

If you’re still feeling the effects and struggling to adjust, don’t worry, you’re not alone. It can take up to a week for your body to fully adjust, but here are five tips that can help you make the transition a little smoother.

1. Get some sun.
The best way to reset your internal clock is by exposing yourself to natural light. Even if it's cloudy, try to spend some time outside—your body will thank you for it. Sunlight helps your brain regulate its sleep-wake cycle, so getting outside in the morning can set you up for better sleep later.

2. Don’t lean on that extra cup of coffee.
When you're feeling sluggish, it’s tempting to reach for an extra cup of coffee, but too much caffeine, especially in the afternoon, can interfere with your sleep at night. If you need that energy boost, aim to stop drinking caffeinated beverages by noon, and opt for something like green tea or water instead.

3. Stick to your new meal schedule.
Your body thrives on routine, and this includes meal times. If you normally eat lunch at 1:00 PM, try sticking with that schedule, even if your body isn’t quite hungry yet. Consistency will help reset your body’s internal rhythm. And don’t skip meals or eat too late—it could mess with your sleep cycle.

4. Get some exercise.
Physical activity can be a game-changer when adjusting to the time change. Even a brisk walk can boost your energy levels and help you feel more awake. Plus, getting moving during the day can improve your sleep quality at night, making it easier to adjust.

5. Hydrate.
Being dehydrated can make you feel even more tired and sluggish. Drink plenty of water throughout the day, and try to limit alcohol—it can disrupt your sleep and leave you feeling even more drained the next day.