Tips for Staying Energized Through the Time Change
Posted: March 3, 2025 | By: Shanon Peckham
It’s that time of year again! On March 9, the clocks will spring forward by an hour for many of us. We’re here with all the practical and relevant health info you need to keep your momentum going during the transition to daylight savings time.
BEFORE
If you’re seeing this before the 9th, there are a few things you and your family can do now to make your life easier next week. We recommend gradually waking up earlier and earlier this week to adjust yourself more gently ahead of time. Try 15 minutes earlier every morning! You can also apply this to mealtimes, workouts, and bedtimes to help your body get used to the change.
The weekend before when you have some extra time, fill up on gas, meal prep, and finish any lingering chores that need to be done. That way, you won’t have to spend any extra energy running errands or doing tasks after work immediately after the change, when you may be feeling the most drained.
Lastly, go ahead and set your clocks to the new time the evening before. This should prevent any confusion or extra effort during the week, leaving you more headspace and energy to focus on what’s important. Set a reminder on your phone if you think you’ll forget! Most smart devices will automatically adjust themselves, so you shouldn’t have to worry about those.
DURING
Bedtime
Your energy levels during the day are determined by how well you sleep and how you start your day. Before you go to bed the night before, and for every night over the next two weeks or so, make sure you’re following a relaxing, healthy bedtime routine to maximize your rest time. The experts say not to take sleep aids during this transition time, so only take a small dose if you really need it.
Morning
When it’s time to get up, give yourself extra time to get ready; you may be more prone to accidents and mistakes when you’re adjusting to a new schedule, so it’s important to take your time (especially on the road). If you’re struggling to feel alert, we recommend drinking a full glass of water and getting some light exercise in to wake yourself up. A high-protein breakfast is also a must; you can add natural caffeine boost if you need to, just don’t overdo it. Lastly, make sure you get a few minutes in the sun before heading to work, if you can. If you can’t, take a quick break sometime in the morning to get some sunlight. Your exposure to sunlight is super important for helping your circadian rhythm adjust to the new schedule and perking you up, so definitely don’t skip this one.
Afternoon
Afternoons already feel like an endurance test at the best of times, but daylight savings can really take the slows to the next level. Eating a high-fiber, high-protein meal in the middle of the day will help keep you feeling energized and prevent you from grabbing those tempting, crash-inducing snacks from the vending machine. If that isn’t enough, make sure your afternoon pick-me-up contains as little sugar and fat as possible to avoid an even harder crash. It might be helpful to have your favorite instant coffee, tea, or sports drink mix on hand this week. An afternoon walk on your 15-minute break is also a great way to get your blood pumping and refresh yourself for the last few hours of the workday. Finally, make sure you’re not taking on too much during this transition time. If it can wait, reschedule or wait to challenge yourself until after you’re well adjusted. And don’t forget to take your time on the way home!
Bonus: If you’re feeling extra kind and ambitious, bring extra snacks or energy drinks for your workmates, workout buddies, or the kids – they’ll really appreciate the extra support!
As we learned from our YFast article about Why You Should Stop Late-Night Snacking, it takes at least a few weeks to adjust to a new routine. If you stick with the healthy habits listed above, by the time you’re adjusted to daylight savings time, you may also be on track with a healthier diet, sleep routine, and so much more!
Read Next: Manifest Your Best Life in 5 Easy Steps
Sources:
1 How to Prepare for the Start and End of Daylight Saving Time, Sleep Foundation
2 Cravings, The Nutrition Source, Harvard T.H. Chan School of Public Health
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