How to Support Your Body During Daylight Savings

It’s that time of year again: Daylight Savings. While many are unaware of the health effects of Daylight Savings, it’s something to pay attention to. When our available daylight shifts, it impacts our bodies in many ways. Here’s what you need to know about Daylight Savings and how to support your body during the upcoming time change.

What is Daylight Savings?

According to Sleep.org, daylight savings is the time period between the Spring and Fall seasons. At the start of Spring, many countries turn their clocks forward by one hour. When Daylight Savings ends in the Fall, the clocks are turned back one hour. This practice initially started as an effort to conserve energy. However, as a functional practitioner, I might argue that regardless of its effect on energy conservation, Daylight Savings can be quite challenging for our bodies and health.

How Does Daylight Savings Affect Your Body?

Primarily, this biannual time change affects your body’s circadian rhythm. The circadian rhythm serves as our internal clock, which operates on a 24 hour cycle. Regardless of Daylight Savings, our circadian rhythm is influenced by the light and dark- each signals the body that it’s time to sleep or time to wake. ⁠

However, today, with modern technology and excessive exposure to blue light (even in the evening and night hours), our circadian rhythms are likely more confused than ever. As a result of a disrupted circadian rhythm, we might not sleep as deeply or often, which has a cascading effect on our stress hormones, blood sugar balance, hunger/fullness, and more. ⁠

How to Support Your Body During Daylight Savings

Maintaining a healthy, regulated circadian rhythm is extremely important for hormonal balance, quality sleep, energy levels during the day, steady mood, and overall health!⁠ While I always advise taking care of your circadian rhythm, I highly recommend giving it a little extra love during the biannual time change. 

Here are specific ways you can support your body during Daylight Savings:

• Maintain a Consistent Sleep/Wake Schedule- Regardless of Daylight Savings, maintaining a regular sleep schedule is ideal for a healthy circadian rhythm. And, it is especially helpful during Daylight Savings. Aim to go to sleep and wake up at the same time every day. Yes, even the weekends.
• Get Morning Sunlight Exposure– Exposure to morning sunlight tells your body it’s daytime. Take a walk outside, sit by a window, or use a light box. I recommend avoiding the use of sunglasses (especially during these morning hours).
• Eat Regular Meals During the Day– Eat balanced meals with protein, carbs, and fat regularly throughout the day. This often means eating a meal or snack every 3-4 hours. Additionally, avoid eating too late into the evening or right before bedtime.
• Move Your Body During the Day- In addition to morning sunlight, movement is a strong clue to your internal clock that it’s daytime. The best times to workout for your circadian rhythm are in the morning hours or around noon. Avoid working out too late in the evening, if possible.
• Limit Afternoon Caffeine Intake- Drinking caffeine in the afternoon can keep you awake way past nightfall, when you should be asleep. When caffeine is regularly consumed after lunchtime, your circadian rhythm can be chronically disrupted.
• Avoid Late Night Screen Time- As previously mentioned, blue light exposure from electronic screens and devices (televisions, phones, laptops, tablets, etc.) can mess with your circadian rhythm. The body processes blue light as it does sunlight, mistakenly telling your body it’s daytime even when it’s actually nighttime.
• Establish a Nighttime Routine– Calming, mindful activities can help prepare your brain and body for bed. Establish a nighttime routine that encourages your body to rest. This can include: journaling, skincare, calming music, evening tea, or warm bubble bath.
• Sleep in a Cool, Dark Room– Sleep hygiene is an important part of a good night’s sleep and healthy circadian rhythm. Keep your room as dark as possible and set the temperature to ~68 degrees. Using ear plugs and an eye mask can help, too.
• Supplement with Magnesium or Adaptogens– Under the supervision of your health practitioner, specific supplements can be helpful in supporting your circadian rhythm and encouraging sleep, such as magnesium (lotion, spray, or capsules) or adaptogens.

Your circadian rhythm is the key to many bodily functions and processes, which is why we must pay it the attention it deserves. Use these tips to support your circadian rhythm year-round, but especially during the biannual time change.