Supporting Sleep During the Daylight Saving Time Transition
When clocks shift for daylight saving time, even the one-hour change can throw off your body’s internal rhythm. Many people notice trouble falling asleep, staying asleep, or feeling well rested in the morning for the first few days.
The disruption happens because the body’s circadian rhythm, the internal clock that regulates sleep, hormones, and energy, relies on consistency and light cues. When that cycle changes suddenly, it can take several days to acclimate to the change.
Fortunately, with a bit of strategy and effective supplement support, you can ease the transition and avoid feeling overly exhausted.
Practical steps to support sleep during the shift
To support optimal sleep during the time change, consider the following practical strategies.
Gradually shift your schedule
About 3-5 days before the change, move your bedtime and wake time by 10-15 minutes each day in the direction of the new time. This reduces the “shock” of the one-hour jump.
Prioritize morning light and limit evening light
Sunlight in the early morning helps reset your circadian rhythm, signaling to the body that it’s time to wake up and start the day. Meanwhile, reducing exposure to screens and blue light in the evening supports your body’s production of melatonin, the hormone that helps you fall asleep.
Maintain consistent sleep hygiene
Sleep hygiene refers to the set of daily habits and environmental factors that support consistent, high-quality sleep. A solid sleep hygiene routine involves sticking to a regular bedtime and waking up at the same time, even on weekends.
Sleep environment helps as well. A comfortable, cool, dark bedroom without sleep disruptors like children or pets can help you get the rest you need. Finally, a relaxing pre-bed routine, like gentle stretching, reading, or meditation, can also help you fall asleep faster.
Use strategic supplement support
If your schedule is struggling to adjust, targeted supplements can ease the transition. For example, our Sleep Support with Chamomile, Valerian & Melatonin combines magnesium, valerian root, chamomile, passion flower, lemon balm, hops, GABA, 5-HTP, and a modest dose of melatonin to help you fall asleep and stay asleep.
For those who experience stress-related sleep issues, our Ashwagandha stress support product can complement these efforts by promoting daytime calm, which helps prepare the body for better rest at night.
Note: supplements are aids, not replacements for behavior change. Always pair them with the lifestyle steps above and consult a healthcare provider if you have health conditions or take medications.
Monitor and adjust
Finding the right sleep solution is an individual journey. Pay attention to how you feel after each night. If you’re still groggy, consider moving your bedtime earlier or limiting naps, adjusting lighting, and continuing the supplement support for a few more nights until your rhythm stabilizes.
Final thoughts
The time change doesn’t have to derail your sleep. With small shifts in routine, morning light exposure, and optional supplement support, you can ease the transition, stay on track, and feel restored rather than fatigued. Consistency, routine, and patience will pay off. With intention and care, you can navigate the shift feeling balanced rather than disrupted. Check out our line of stress and sleep support supplements to help you get the rest you need.