Tips to Reset Your Internal Clock with Time Changes

Do you ever feel like your internal clock is off-balance in the days leading up to and following a time change? While springing ahead or falling back an hour may be exciting at first, transitioning to new sleep-wake cycles can have significant effects on your body’s natural rhythm. Luckily, there are ways you can proactively reset your internal clock before and after daylight savings time so that you continue to function as normal – mentally, physically, and emotionally. In this blog post, we’ll discuss strategies for optimizing energy levels so that when those clocks switch over…you’re ready!

Get on the New Time!

It’s important to adjust your routines to the time change. Act as if you are in the new time zone. If you need to, take a short nap to adjust, but get your meals and night-time sleep schedule on to the new time.

Power down your electronics before bed to reduce blue light exposure

In today’s world, it’s hard to imagine life without electronics. They make our daily tasks easier and keep us connected, but they also come with a potential drawback: blue light. This type of light emanates from electronic devices and can interfere with our sleep patterns. Studies have shown that blue light exposure before bed can suppress melatonin production, making it difficult to fall asleep and stay asleep.

However, this doesn’t mean we have to give up our electronics altogether. Simply powering down our devices before bed can reduce our exposure to blue light and help us get a better night’s sleep. Another tip is to get some blue-blocking glasses to wear in the evening so that before you turn off the electronics, you’ve already blocked some of the blue light.

Cut back on caffeine and alcohol consumption late at night

Making small tweaks to your bedtime routine might be the key to finally catching those much-needed Z’s. If you find yourself tossing and turning late at night, consider cutting back on caffeine and alcohol consumption. It’s no secret that both can wreak havoc on our sleep cycles, making it harder for us to fall asleep and stay asleep.

While a glass of wine might seem like just the thing to help you unwind at the end of a long day, it’s important to remember that even small amounts of alcohol can have a significant impact on your sleep quality. By making a conscious effort to cut back, you might be surprised at how much of a difference it can make.

Establish a regular bedtime schedule and stick to it when time changes occur

Establishing a regular bedtime schedule is crucial for maintaining a healthy sleep pattern, especially when time changes occur. As the seasons change, our bodies have to adjust to the new times. Maintaining a consistent sleep schedule is key to ensuring that our bodies receive the necessary rest for overall wellness. However, it can be challenging to stick to a routine, especially when time changes occur. It’s essential to understand the benefits of a consistent sleep schedule and how it can positively impact your health. Embrace the change create a routine that works for you and be patient as your body adjusts. Sweet dreams!

Develop a calming nighttime routine, such as reading or taking a hot bath

In today’s fast-paced world, it can be difficult to wind down at night and get the restful sleep our bodies need. One way to combat this is to develop a calming nighttime routine. Finding an activity that relaxes both your body and mind, such as reading or taking a hot bath, can help signal to your brain that it’s time to unwind.

Engaging in a regular routine can also help establish a sense of consistency and predictability, aiding in producing deeper sleep. So if you’re struggling with restless nights, try incorporating a calming activity into your pre-bedtime routine. Your body (and mind) will thank you.

Make your bedroom a sleep haven!

In addition to turning off electronics, turn off your bedroom lights, and make your bedroom a sleep haven. Making your bedroom cool in temperature, dark, and quiet promotes a good sleep environment. If you have a noisy space or partner, try earplugs or a white noise machine.  If there is too much light, wear a sleep mask or get some black-out shades.

To promote relaxation, essential oils are a part of my personal routine to promote relaxation before I hop into bed. You can apply them directly onto your skin as directed. Note that most require dilution with coconut or other oil, although some come ready-made for direct application. Another option is to put some into a diffuser. Lavender, chamomile, valerian, bergamot, frankincense, clary sage, and cedarwood are popular choices.  

Make your bedroom a sleep haven to establish a healthy sleep environment.

Increase exposure to sunlight in the morning as soon as possible

As we go about our daily lives, we might overlook the benefits of exposure to sunlight in the morning. But did you know that this simple action can have a significant impact on your overall health and well-being? Studies have shown that getting enough vitamin D from sun exposure can boost your mood, improve your sleep, and even help reduce your risk of certain chronic diseases.

Exposing yourself to sunlight as soon as possible in the morning can reset your circadian rhythm, making it easier for you to wake up feeling refreshed and ready to tackle the day ahead. While not everyone has the luxury of spending time outside in the morning, even just a few minutes of sunlight exposure can make a big difference in your overall health.

Exercise during the day – even a short walk can help reset the internal clock

Regular exercise is essential for maintaining good health, and it’s heartening to know that even a short walk during the day can help reset your internal clock. Whether you work long hours or have a sedentary lifestyle, taking a brisk walk for just ten minutes can significantly improve your sleep quality and regulate your circadian rhythms.

Walking during daylight hours not only boosts your mood and productivity but also enhances your sleep quality at night. If you’re struggling to get enough exercise, make a conscious effort to incorporate a short walk into your daily routine. It’s a small step that can make a big difference in your overall well-being.

Address chronic sleep problems

While adjusting to time changes may take a few tweaks, if you suffer chronically from disrupted sleep, consult your provider. Chronic sleep issues can lead to metabolic issues such as weight gain, and even disease. As a functional practitioner, I help individuals to test their stress and sex hormones, see how their internal clock (circadian rhythm pattern) is following along with the environmental cycles of day and night, and where adjustments in their lifestyle and diet may be needed.


It is important to acknowledge the fact that managing one’s sleep cycle does take work and commitment. By keeping these tips in mind and regularly incorporating them into our daily lives and habits, we can make a significant impact on improving the quality of our sleep. So don’t despair if you suffer from disrupted sleep – make some changes, be consistent with these changes, and observe the positive changes in your life!

To ensure your restful bedtime environment – power down those electronics, cut back on caffeine and alcohol after dinner, establish a conducive sleep environment, get up early to catch those morning rays of sunlight as soon as possible each day and partake in some outdoor activity during the day. Making these very simple but important adjustments will have amazing long-term effects on both your health and well-being.

Take control of your sleeping habits today – create an action plan and stick to it and you’ll find it easier to adjust to time changes!

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