Spring Forward: Practical Tips for Adjusting to Daylight Saving Time
It’s that time of year again — when we “spring forward.”
We gain an hour of daylight… and lose an hour of sleep.
I have yet to meet a person who truly loves Daylight Saving Time. I certainly don’t.
For four years, I lived in Indiana, where in our part of the state the time never changed. It was wonderful. Your body wasn’t interrupted, and daily rhythms stayed the same. There’s something comforting about consistency.
But here we are again.
Who knew?
Daylight Saving Time wasn’t created for farmers. In fact, many farmers opposed it because changing the clock disrupted their schedules and livestock routines.
I always thought it was for farmers — turns out I was wrong.
Losing an hour of sleep can disrupt your body’s internal clock — your circadian rhythm. In fact, studies have shown an increase in heart attacks and strokes following the springtime change. That little one-hour shift may not seem like much, but our bodies notice.
Darker mornings and longer evening light can also delay melatonin production — the hormone that helps us fall and stay asleep. So, if you feel a little “off” next week, you’re not imagining it.
The good news? There are a few simple ways to help your body adjust.
Get Outside Early
Natural light is one of the best ways to reset your internal clock. Step outside Sunday morning — even if it’s just with a cup of coffee in hand. A short walk after church works wonders.
Sunlight and fresh air. Old-fashioned remedies that still work.
Ease Into an Earlier Bedtime
If you can, start shifting your bedtime 10–15 minutes earlier a few days before the change. Small adjustments feel gentler than one big jump.
And Saturday night? Keep it simple. This is not the night for staying up late watching “just one more episode.”
Be Mindful of Caffeine
It’s tempting to reach for extra coffee to power through, but too much caffeine late in the day can make falling asleep even harder. Try to keep it moderate and earlier in the day.
Wind Down Intentionally
Because it stays lighter longer, it’s easy to delay dinner, dishes, and bedtime. Be intentional about dimming lights and closing the kitchen at your usual time.
Your body needs the signal that the day is ending.
Fuel Your Morning Well
A balanced breakfast — especially one with protein — can help steady your energy when sleep feels short. A simple, nourishing start makes a difference.
Give Yourself Grace
Some years the time change barely phases us. Other years we feel like we’ve been run over by a covered wagon.
It’s okay to move a little slower. It’s okay if Monday feels longer than usual. A few gentle adjustments and your body will settle into its rhythm again.
Until then, we’ll open the curtains, sip our tea (or coffee), and carry on — one hour ahead.
If you’re looking ahead to when we “fall back” in November, you can also read my tips for adjusting to the time change in the fall here.
From my happy, healthy home to yours,
Save These Tips for Later!
