Spring Forward Without the Fatigue: How to Thrive During Daylight Saving Time

The time change is coming! While springing forward means more daylight in the evening, it also means losing an hour of sleep—something that can throw your body off balance, especially if you’re navigating recovery, fatigue, or stress. But here’s the good news: you can make the transition smoother and protect your energy.

In this post, I’m sharing simple, effective ways to adjust to Daylight Saving Time without the usual grogginess, so you can wake up feeling refreshed and ready to embrace the extra sunshine!

Why Does the Time Change Feel So Hard?

Your body thrives on rhythm. Your internal clock (circadian rhythm) regulates sleep, energy, digestion, and even immune function. When we suddenly lose an hour, it can feel like mild jet lag—your body is out of sync with the clock, making you feel sluggish, irritable, and unfocused. For cancer survivors and those working to build resilience, protecting your sleep and energy levels is key to maintaining a strong, vibrant body.

So instead of fighting the time change, let’s work with it!

5 Ways to Make Daylight Saving Time Easier on Your Body

1. Start Adjusting Your Sleep Now

Instead of shocking your body on Sunday morning, ease into the time change by going to bed 15 minutes earlier each night leading up to it. This small shift gives your body time to adapt gradually.

💡 Bonus Tip: If you have trouble falling asleep earlier, try a wind-down routine—dim the lights, sip herbal tea, and avoid screens at least an hour before bed.

2. Get Outside First Thing in the Morning

Morning sunlight is one of the best ways to reset your internal clock. Natural light signals to your body that it’s time to be alert, helping to wake you up faster.

☀️ Try This: Spend 10 minutes outside as soon as possible after waking up. If you can, take a short walk, stretch on your balcony, or just sit in the sun with your morning tea.

3. Fuel Your Body for Energy & Focus

What you eat in the morning can determine how you feel all day. A blood sugar crash will make you feel even more exhausted, so choose foods that keep you steady and energized.

🥑 Best Foods for Morning Energy:

• Protein (eggs, Greek yogurt, nuts)
• Healthy fats (avocado, olive oil, chia seeds)
• Fiber (berries, whole grains, flaxseeds)

🚫 Avoid: Sugary cereals, pastries, or too much caffeine—they’ll give you a quick boost but lead to an energy crash later.

4. Hydrate & Move to Shake Off Fatigue

Dehydration can make fatigue worse, so start your day with a big glass of water before reaching for coffee. Pair it with gentle movement to wake up your circulation and beat that groggy feeling.

💦 Try This:

• Drink a full glass of water upon waking.
• Do light stretching or yoga to activate your body.
• Go for a 5-minute walk to increase alertness.

Even these small actions can help you feel clear-headed and energized!

5. Be Kind to Yourself as You Adjust

Your body is adjusting, and that takes time. You might feel off for a few days, but don’t be hard on yourself! Listen to your needs, prioritize rest, and give yourself grace.

🛌 Self-Care Reminders:

• Take a short power nap if needed (but keep it under 30 minutes).
• Allow extra time to relax in the evenings.
• Remind yourself—it gets easier in a few days!

Final Thoughts: You Can Adapt with Ease!

Daylight Saving Time doesn’t have to leave you drained. With small shifts, your body can transition smoothly while maintaining energy, clarity, and resilience.