"Springing forward" feels more like stumbling backward because you're so tired. 

You know it's daylight saving time when even the most punctual person is showing up late to everything.

In 2025, daylight saving time starts on Sunday, March 9th, at 2:00AM. At that time, you'll move your clocks forward one hour... because an hour of sleep is overrated anyway.

To add to the confusion, this happens twice a year and impacts many Americans, but not everyone. Folks in Hawaii and Arizona are like, "Daylight saving time? Nah, we'll pass."

In fact, only about a third of the world’s countries practice daylight saving time (DST), and the vast majority of them are in Europe.

If you've ever overslept as a result of this biannual time shift, here are six practical tips to make the time adjustment a breeze.

How to Wake Up Refreshed During Daylight Saving Time

Twice a year, in most parts of the world, clocks move forward in the spring and back in the fall. This practice is meant to make better use of daylight and save energy.

Imagine trying to explain daylight saving time to someone from another planet? It's like, "Yeah, so we just move the clocks forward and pretend like it's normal!"

However, the transition can throw off our internal clocks, leading to disruptions in sleep patterns, mood changes, and even impact your overall health.

But fear not, because with a bit of preparation and mindful adjustments, you can navigate through DST like a champ.

1. Prepare Ahead of Time

Don't you just love it when daylight saving time makes you question your entire sense of time and space?

One of the keys to mastering DST is to prepare your body and mind ahead of time. Start by gradually adjusting your sleep schedule a few days before the time change.

• If you're springing forward, try going to bed 15-30 minutes earlier each night leading up to the change
• If you're falling back, stay up a bit later each night

This gradual approach helps ease your body into the new schedule, minimizing the shock to your system when the time actually shifts. It's all about giving your circadian rhythm a chance to adapt naturally.

2. Prioritize Sleep Hygiene

You know it's daylight saving time when even your coffee needs coffee.

Now's the time to double down on your sleep hygiene practices. Create a relaxing bedtime routine that signals to your body that it's time to wind down. This could include dimming the lights, practicing some gentle stretching or meditation, and avoiding screens at least an hour before bed.

Make sure your sleep environment is conducive to quality rest as well. Keep your bedroom cool, dark, and quiet, and invest in a comfortable mattress and pillows. Remember, quality sleep is essential for overall health and well-being, so don't skimp on it, especially during times of transition like DST.

3. Get Sunlight Exposure

You ever notice how daylight saving time hits you like a ton of bricks, but instead of bricks, it's just a sudden realization that you've lost an hour of sleep?

One of the most effective ways to regulate your circadian rhythm is through exposure to natural light. In the days following the time change, make it a point to get outside and soak up some sunshine, especially in the morning.

Natural light helps synchronize your internal clock and signals to your body that it's time to be awake and alert. Light exposure can also help you manage Seasonal Affective Disorder. Aim for at least 15-30 minutes of sunlight exposure each morning to kickstart your day on the right foot.

4. Mind Your Nutrition

You know daylight saving time is here when your alarm clock feels more like a cruel joke than a wake-up call. "Oh, you wanted more sleep? Too bad!"

Believe it or not, what you eat can also impact your ability to adjust to DST. Focus on fueling your body with nutrient-dense foods that support optimal energy levels and mood stability. Load up on fruits, vegetables, lean proteins, and healthy fats, and minimize your intake of processed foods and refined sugars.

Be mindful of your caffeine and alcohol consumption as well, especially in the hours leading up to bedtime. Both can disrupt your sleep patterns and make it harder for your body to adjust to the time change.

5. Stay Active

Regular exercise is another powerful tool in your DST adjustment arsenal. Physical activity not only helps improve sleep quality but also boosts mood and reduces stress – all of which can be especially beneficial during times of transition.

Make it a point to move your body every day, whether it's through resistance-training workouts, forest bathing, or a game of pickleball. Just be sure to avoid vigorous exercise too close to bedtime, as it can rev up your system and make it harder to wind down.

6. Practice Mindfulness

Last but certainly not least, don't forget to take care of your mental and emotional well-being during the DST transition. Change, even seemingly minor ones like a shift in the clocks, can be stressful for some people.

Practice mindfulness techniques such as deep breathing, meditation, or journaling to help calm your mind and reduce anxiety. Stay connected with loved ones for support, and don't hesitate to reach out for help if you're struggling to adjust.

Until we ditch Daylight Saving Time altogether, it's all about listening to your body, honoring its natural rhythms, and giving it the support it needs to thrive, no matter what time it is. So here's to smooth sailing through DST – you've got this.

Summary:

Daylight Saving Time may only happen twice a year, but its effects can be felt long after the clocks have been adjusted. By preparing ahead of time, prioritizing sleep and self-care, and being mindful of your body's needs, you can navigate through the time change with ease.

To your success,

Coach Joe

Joseph Arangio helps 40+ men and women lose weight, gain strength, and slow aging. He's delivered over 100,000 transformation programs to satisfied clients around the globe. If you want to increase longevity with the best online age-management program, or you want to visit the best age-management program in the Lehigh Valley, you can take a free 14-day trial.