The Effects of Time Change on Your Body and How to Adapt

At AZENA, we recognize that even minor adjustments to your schedule can have a significant impact on your well-being. The time change—whether springing forward or falling back—can throw off your internal clock, affecting everything from sleep and mood to metabolism and cognitive function. By understanding these effects and taking proactive steps, you can minimize disruptions and maintain your body's balance.

1. Sleep Disruptions – Your body’s natural rhythm relies on consistency. A sudden shift in time can make it harder to fall asleep, stay asleep, or wake up feeling rested.

2. Daytime Fatigue – Losing an hour in the spring can lead to sluggishness and brain fog. Even the extra hour in the fall can cause sleep disturbances, leaving you feeling out of sync.

3. Mood Fluctuations – Changes in daylight exposure influence serotonin and melatonin production, which help regulate mood. This shift can lead to irritability, stress, or even seasonal depression.

4. Cognitive Slowdown – Disrupted sleep affects focus, reaction time, and memory. Studies show a temporary rise in workplace mistakes and traffic accidents following time changes.

5. Metabolic and Appetite Shifts – Your circadian rhythm helps regulate hunger and digestion. A time change can trigger cravings, alter meal timing, and disrupt energy levels.

• Ease Into the Transition – Gradually shift your sleep schedule in the days leading up to the time change by adjusting your bedtime and wake-up time by 15–30 minutes.

• Prioritize Morning Light Exposure – Natural light plays a key role in resetting your circadian rhythm. Spend time outside in the morning to help your body adjust.

• Limit Evening Screen Time – Blue light from screens can interfere with the production of melatonin. Reduce screen exposure by at least an hour before bed to support restful sleep.

• Stick to a Routine – Maintaining a steady wake-up time, meal schedule, and exercise routine helps stabilize your body’s internal clock.

• Be Mindful of Caffeine and Heavy Meals – Stimulants and late-night eating can make it harder for your body to settle into its new schedule.

• Consider Melatonin if Needed – A low-dose melatonin supplement may help if you have trouble falling asleep at the new time, but consult your healthcare provider before using it regularly.

Your body thrives on rhythm and consistency. By taking simple, proactive steps, you can navigate time changes more smoothly and support your overall well-being.
At AZENA, we’re committed to helping you achieve lasting health. If you’re looking for a more personalized approach to wellness, visit AZENA.life to learn more about our research-led, results-oriented care.