by Jillian Boston, CPT & Fitness Nutrition Specialist
The clocks just shifted, and suddenly your body is like, “Wait…what time is it again?” It’s normal to feel a little off—groggy mornings, mid-afternoon energy slumps, and nights where sleep feels tricky. But the good news? With a few intentional moves, you can help your body adjust smoothly—and actually feel pretty great while doing it.
1. Prioritize Sleep Like It’s Your Superpower
Sleep is your secret weapon for surviving the time change. Try to keep your bedtime and wake-up time consistent—even on weekends. Morning light is a simple but powerful way to reset your internal clock, so open the curtains or step outside as soon as you can.
2. Move Your Body, But Smartly
Exercise naturally boosts energy and supports your body’s rhythm—but timing matters. Morning movement can help shake off grogginess, while late-night intense workouts might make it harder to fall asleep. If your body feels like it needs something gentler in the evening, try yoga or a light stretch instead of a high-intensity session. Tune in to how your body feels and adjust your schedule accordingly.
3. Fuel Yourself with Intention
Balanced energy is key when your schedule shifts. Start your day with protein, stay mindful of sugar or caffeine spikes, and keep hydration top of mind—sometimes fatigue is just your body asking for water! And if you’re tempted by that extra coffee, try swapping it for an apple with peanut butter—your body will thank you while gently re-adjusting to the new rhythm.
4. Manage Light and Screen Time
Your body relies on light cues to know when to be awake and when to wind down. Get outside in the morning if possible, and in the evening, dim lights and limit screens 30–60 minutes before bed. Small tweaks like this help your body reset faster and sleep more soundly.
5. Be Gentle With Yourself
Adjusting doesn’t happen overnight—and that’s completely okay. Short naps (20–30 minutes) can help, and little stress-relief habits like stretching, deep breathing, or a quick walk keep your energy balanced throughout the day.
The time change might shake up your routine, but these simple habits make it totally manageable. With sleep, movement, mindful fuel, and hydration on your side, you can breeze through the day energized, focused, and ready for anything. You’ve got this!
