Struggling to Sleep After the Time Change? Here’s What Helps
If you’re feeling a little off this week, you’re not alone.
Most of the U.S. just sprang forward with daylight saving time (yep, it’s “saving,” not “savings”), and with it comes the annual scramble to reset our internal clocks.
Even a one-hour shift can throw off your sleep, mood, and focus, especially if you're already dealing with hormone shifts, stress, or fatigue.
Let’s talk about why sleep matters and how to gently get back into rhythm.
Why Sleep Is Foundational (Especially Right Now)
Your body is smart. When sleep gets disrupted, it tries to adapt. But it can only compensate for so long before symptoms start showing up.
When your sleep is steady and restorative, everything else tends to work better too:
Clearer thinking and better focus
Fewer mood swings and emotional crashes
Stronger immune function
Hormone regulation
Lower risk of long-term conditions like heart disease and diabetes
Sleep is one of the simplest, most powerful ways to support your whole body and your peace of mind.
4 Quick Ways to Reset Your Sleep Rhythm
Get Morning Light Exposure
Your sleep-wake cycle is heavily influenced by light exposure. Getting outside within an hour of waking, even for just a few minutes, helps reinforce your circadian rhythm and tells your brain, "It's time to be alert." This early light exposure boosts cortisol in a healthy way and encourages melatonin to rise at the right time later in the evening.
Even cloudy skies offer enough brightness to cue your internal clock. If mornings are rushed, consider drinking your coffee on the porch, opening the blinds wide, or walking the dog before starting your day.
Stick to a Consistent Sleep-Wake Schedule
Your body craves rhythm. Going to bed and waking up at roughly the same time every day helps anchor your internal clock. This makes it easier to fall asleep and wake up without feeling groggy or wired at the wrong times.
Weekend “catch-up” sleep or late nights can easily disrupt this rhythm, especially after a time change. Aim for no more than a 30-minute difference between weekday and weekend schedules. This small shift can make a big impact over time.
Create a Calm, Consistent Wind-Down Routine
Sleep isn’t a light switch. It’s more like a dimmer. The hour before bed should feel like a gentle descent, not a crash landing.
Choose one or two calming activities to repeat each night so your body begins to associate them with sleep. This might include gentle stretching, journaling, herbal tea, or guided breathing. Dim the lights, lower the volume, and step away from screens if possible.
Make Your Bedroom a Sleep Sanctuary
The environment you sleep in matters more than most people realize. Your brain scans for safety while you sleep, and any excess noise, light, or heat can keep it on high alert.
Aim for a cool temperature, ideally between 65 and 68°F, minimal light, and as little noise as possible. Blackout curtains, a white noise machine, or soft earplugs can help create a setting where your body feels safe enough to fully rest.
Consider making your bed feel inviting too. Fresh sheets, soft textures, and removing clutter can turn your bedroom into a space your body looks forward to relaxing in.
If Sleep Still Feels Elusive
Sometimes, even with good habits in place, sleep doesn’t come easily. And that’s not a failure on your part. It just means your body might need more targeted support.
There are evidence-based supplements, nutrients, and lifestyle adjustments that can improve both the quality and quantity of your sleep. If you’ve tried all the usual tips and you’re still waking up groggy or restless, it might be time to dig deeper.
You deserve restorative sleep. Not just so you can get through the day, but so you can actually feel good in it.
Want personalized support for your sleep and hormones? Let's work together to find what your body needs to rest, reset, and feel like you again.