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March 04, 2024 4 min read

As the clocks leap forward, so must we. Daylight Savings Time (DST) heralds longer evenings and the promise of spring, yet the adjustment is not always as easy as simply setting our clocks ahead one hour.

This shift can disrupt our internal clocks, or circadian rhythms, leading to sleepless nights and groggy mornings.

However, with the right strategies and some support from natural supplements, we can ease this transition and embrace the change with minimal fuss.

What is Daylight Savings Time?

Daylight Saving Time (DST) is when we change the clocks to have more daylight in the evening. In the spring, we move the clock forward by one hour. In the fall, we move it back by one hour to go back to regular time.

This idea is to make better use of daylight during the longer days of the year and save energy. Some places use DST, but not everyone agrees it's helpful, as it can mess up our sleep and doesn't save a lot of energy.

The concept was first proposed in 1895 by George Hudson, a New Zealand entomologist, and it has been widely adopted, especially in countries farther from the equator where there is a significant variation in daylight hours across seasons.

Understanding Your Body's Clock

Our bodies operate on a 24-hour cycle known as thecircadian rhythm, which affects our sleep, wakefulness, digestion, and even hormone production.

This internal clock is sensitive to changes in light, which is why the sudden shift in daylight exposure due to DST can temporarily throw off our bodily rhythms. Recognizing this impact is the first step in mitigating its effects.

Preparing for the Change

Preparation can begin a week before DST kicks in. Gradually adjusting your sleep and wake times by 15 minutes every few days can help.

Consider also adjusting meal times, exercise routines, and even when you expose yourself to bright light and darkness to align closer to the upcoming time change.

Making your sleep environment as inviting as possible—cool, dark, and quiet—can also facilitate smoother transitions into dreamland.

Daylight Savings Tips & Strategies

Consistency is key once DST begins. Try to stick to a regular sleep schedule, even on weekends. Morning light is your ally; exposure to natural light upon waking helps reset your internal clock.

Physical activity is also beneficial, but aim to complete any vigorous exercises a few hours before bedtime to avoid stimulating your body too close to sleep.

Mindfulness techniques, such as prayer and meditation or a warm bath before bed, can promote relaxation and improve sleep quality. These practices help signal to your body that it's time to wind down.

Dietary Adjustments and Supplements for Sleep Support

Nutrition plays a critical role in how well we sleep. Limiting caffeine and heavy meals before bedtime can prevent sleep disturbances. But beyond what to avoid, there are proactive steps you can take through your diet and supplements to support better sleep:

  • Melatonin - melatonin a hormone your body naturally produces in response to darkness, helping to regulate your sleep-wake cycle. A supplemental form can be useful for adjusting to DST, especially for those who struggle with sleep onset. Start with a low dose about 90 minutes before bedtime. Consider our low dose melatonin product here.
  • Magnesium - this mineral has a calming effect on the nervous system and can improve sleep quality. It's found in foods like almonds, spinach, and whole grains, but can also be taken as a supplement.
  • Vitamin D- this vitamin can impact sleep quality and duration. With the reduction in daylight exposure for some during the winter months, supplementing with vitamin D might help improve sleep patterns.
  • Omega-3 fatty acids - these special forms of fat are found in fish, flaxseeds, and walnuts, or available as supplements, have been shown to support sleep quality and help regulate sleep patterns.

Always consult with a healthcare provider before starting any new supplement, particularly if you have underlying health conditions or are taking medications.

Staying Alert and Safe

The adjustment period can affect daytime alertness, impacting everything from our mood to our safety on the road.

Be mindful of your energy levels and avoid driving or operating heavy machinery if you're feeling unusually tired. Short, strategic naps (20-30 minutes) can help boost alertness without disrupting your nighttime sleep.

Special Considerations

Children and pets can also struggle with the time change. Gradually adjusting their routines in advance can help them, too.

For those with sleep disorders, the transition may be more challenging, warranting consultation with a healthcare professional.


Though the leap forward may initially disrupt our rhythms, with a bit of planning and some natural aids, we can minimize the impact of DST on our sleep and well-being.

By understanding our bodies' needs and gently supporting them through this transition, we can enjoy the benefits of longer days without sacrificing our sleep quality.

Here's to brighter mornings and restful nights ahead!

Daniel Powers, MS
Daniel Powers (co-founder of Utzy Naturals) is a health fanatic and writer. He's obsessed with learning how to live a healthier, happier life and sharing his knowledge with others.

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