How to Survive Daylight Saving Time

Daylight saving time gives us longer, brighter evenings, but it can also disrupt our natural body clock. Even weeks after the clocks change, many people still feel more tired, find it harder to fall asleep, or struggle to wake up in the morning.

The reason is simple. Our body clock is primarily regulated by light. When the clocks move forward by one hour, our social schedule changes overnight, but our body clock does not. It needs time and the right light signals to adjust.

Photo by Solving Healthcare on Unsplash 

One of the best ways to adapt is to get plenty of light in the morning. Morning light is the strongest signal that tells your body the day has started. Try to get outside as soon as possible after waking up. A short walk, breakfast on the terrace, or cycling to work can make a significant difference.

Research suggests that most adults need at least 500 lux at eye level during the day to support alertness and help regulate their body clock. Outdoor daylight easily exceeds this level, even on a cloudy day. If spending time outdoors is not possible, sit close to a window or use bright, high-quality electric lighting to reach approximately 500 lux at eye level during the first part of the day.

The challenge with daylight saving time is that your body may still be running on the old schedule. If you normally go to bed at 22:00hr, your body may feel as though it is only 21:00hr. As a result, you may not feel sleepy when you want to go to bed.

Late evening daylight can make this adjustment even more difficult. Bright light in the evening tells your body that it is still daytime. This delays your body clock and slows down the natural processes that prepare you for sleep. The result can be difficulty falling asleep, poorer sleep quality, and increased tiredness the next day.

To help your body prepare for sleep, keep the three hours before bedtime as dim as possible. Close curtains or blinds, dim indoor lighting, avoid bright screens, and switch your devices to night mode. Ideally, keep light levels below 10 lux at eye level during the last few hours before bed. A darker evening environment allows your body to produce melatonin naturally and prepare for a restorative night's sleep.

Most people adapt to daylight saving time within a few weeks. You can speed up this process by following a simple rule: get as much light as possible in the morning and as little light as possible in the evening.

Daylight saving time changes the clock. Good light helps your body catch up.

The right light at the right time supports better sleep, more energy, a better mood, and a healthier life.