When the Clock Shifts: How to Support Your Body Through Time Change

time changes affecting your sleep and energy

When the clocks move forward or back, it can feel like a minor adjustment — but for your body, it’s a full recalibration. Our circadian rhythm is a finely tuned 24-hour system that guides everything from sleep and digestion to hormones and energy. Even a one-hour disruption can throw your internal clock off balance. We are very in tune with the sun and moon cycles.

If you’ve ever felt extra tired, irritable, or foggy after a time change, you’re not imagining it. The shift impacts your nervous system, hormones, and recovery cycles in powerful ways. The good news? With a little awareness and intentional care, you can minimize the stress and help your body adapt smoothly.

But be aware there are many studies that show of the impacts of the time changes.

One study of hospital admissions in Michigan found a 24 % increase in heart attacks on the Monday after the spring time change (when clocks spring forward) compared with other Mondays.

Conversely, on the Tuesday after the fall “fall back” change (when you gain an hour), there was a 21 % reduction in heart attacks in one study

One study on the traffic / accidents side, found some studies report up to a 6% increase in fatal car crashes in the week following the spring shift. So what can you do to stay safe around the time change.

How Time Change Impacts the Body

When daylight hours shift, your body has to reset its internal rhythm — and this affects multiple systems at once. Here are some of the most common ways time changes can influence health:

1. Sleep Disruption

Our circadian rhythm controls melatonin release and sleep–wake cycles. Even a one-hour change can delay sleep onset, shorten total rest, and cause daytime fatigue or brain fog.

2. Hormone Imbalance

Cortisol (stress hormone) and melatonin (sleep hormone) get out of sync during time shifts. This can lead to irritability, increased cravings, and disrupted energy patterns throughout the day.

3. Cardiovascular Stress

Studies show an uptick in heart attacks and strokes immediately after daylight saving time changes. This is linked to sudden sleep loss, increased inflammation, and changes in blood pressure regulation.

4. Mood and Mental Health

Less exposure to natural light — especially in fall and winter — can decrease serotonin levels, contributing to mood dips or symptoms of seasonal affective disorder (SAD).

5. Immune Function

Sleep is when the immune system restores itself. When sleep is shortened or irregular, the body’s ability to fight off infections and recover from illness decreases.

6. Cognitive Performance

Even modest sleep deprivation reduces focus, reaction time, and decision-making. Studies show an increase in accidents during the days following the time change.

7. Digestive Rhythm

Your gut microbiome and digestion follow daily rhythms too. Eating late or inconsistently during the adjustment can cause bloating, irregularity, or slower metabolism.

8. Blood Sugar Regulation

Disrupted sleep and elevated cortisol can impair insulin sensitivity, leading to higher blood sugar and stronger cravings for carbohydrates or caffeine.

9. Inflammation and Pain Sensitivity

Poor sleep quality raises inflammatory cytokines and can heighten pain perception. Those with chronic pain or autoimmune conditions often notice more flare-ups during seasonal transitions.

10. Energy and Motivation

The body interprets circadian disruption as stress. Until your internal clock resets, you may feel less motivated to move or engage — which makes supportive habits even more important.

10 Ways to Support Your Body Through Time Change

Here’s how to minimize the stress on your system and help your body adjust naturally:

1. Prioritize Consistent Sleep

Try to go to bed and wake up at the same time every day, including weekends. Consistency helps regulate melatonin release and supports overall hormone balance.

2. Get Morning Sunlight

Within 30 minutes of waking, step outside for natural light. Morning sunlight helps reset your circadian rhythm, lift mood, and increase alertness.

3. Ease Into the New Schedule

Adjust your bedtime or wake-up time by 15 minutes each day leading up to and following the change. Small, gradual shifts make the transition smoother.

4. Support Your Nervous System

Add magnesium-rich foods (like avocado, spinach, and pumpkin seeds) or calming herbs (ashwagandha, tulsi, chamomile) to your routine. Gentle breathwork or a warm bath before bed helps calm the body.

5. Stay Hydrated

Fatigue and brain fog are amplified by dehydration. Drink half your body weight in ounces daily, and consider electrolytes in the morning or after workouts.

6. Keep Blood Sugar Balanced

Eat regular meals that combine protein, fiber, and healthy fats. Avoid skipping meals, especially breakfast, to keep energy steady throughout the day.

7. Limit Caffeine After Noon

Caffeine can disrupt sleep up to 8 hours later. If you’re feeling sluggish during the transition, reach for hydration and light movement instead of another coffee.

8. Move Your Body — at the Right Time

Exercise helps reset your internal clock and supports mood. Morning or early afternoon movement is best to align cortisol and melatonin naturally.

9. Dim the Lights at Night

Reduce screen time and lower lighting in the evening. Blue light delays melatonin production, making it harder to fall asleep at your ideal time.

10. Respect Your Body’s Natural Rhythm

Listen to your body’s cues — fatigue, hunger, or irritability are all feedback. Prioritize consistency, rest, and nutrient-rich meals to support your body’s reset.

The time change might only shift the clock by an hour, but its effects on the body can last much longer without intentional care. Give yourself permission to slow down, get sunlight, and re-establish rhythms that serve your energy and focus. With the right support, you’ll find yourself feeling grounded, rested, and ready for the new season ahead.