This Sunday, March 9th, we turn our clocks forward by one hour. 

You're not alone if you’ve ever felt groggy, sluggish, or just "off" after the time change. 

Even a one-hour shift can disrupt your circadian rhythm—your body's internal clock that regulates sleep, energy, and metabolism.

The good news is you can help your body adjust naturally by focusing on key habits that support your circadian rhythm.

Research shows that heart attacks increase by 24%, and there’s a spike in car accidents and workplace injuries in the days following the time change. 

A sudden shift in sleep patterns can trigger stress responses, making it even more important to support your body during this transition.

5 Ways to Support Your Body Through the Time Change:

🔹 Optimize Nutrition for Stable Energy & Sleep

Start your day with a breakfast that contains 30 grams of protein to stabilize blood sugar and prevent mid-afternoon crashes.   Remember food before caffeine.

🔹 Get Morning and Evening Sunlight & Move Your Body

A 10-15 minute morning walk in natural light (without sunglasses) signals to your body that it's time to wake up and helps regulate melatonin production for better sleep.  

Even if it’s cloudy outside, you will benefit from natural light.

Getting outside around sunset will tell your brain that it’s time to start lowering cortisol and increasing melatonin.

🔹 Stay Hydrated

Dehydration can worsen fatigue and grogginess. Aim for half your body weight in ounces of water daily, and consider adding electrolytes if needed.

🔹 Prioritize Sleep Hygiene

Wind down 30-60 minutes before bed: dim the lights, put away screens, and create a relaxing routine. Magnesium bisglycinate or herbal teas can also help with relaxation.

🔹 Adjust Your Bedtime Gradually
If possible, shift your bedtime 15-30 minutes earlier each night leading up to Sunday. 

This helps your body ease into the new schedule instead of feeling like you lost a whole hour overnight.

The time change can be an adjustment, but these small shifts can make a big difference in how you feel.

These are great tips if you travel frequently and have difficulty adjusting to a new timezone.

Do you need personalized support to improve your energy, sleep, or metabolism? Hit reply or text me.