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Daylight savings just hit. You lost an hour of sleep. Your body's completely confused. You're tired at the wrong times. Wired when you should be sleeping.
And everyone says, "Oh, you'll adjust in a week."
Except for a lot of people, it takes 3-4 weeks to recover. Which means you're starting summer already exhausted.
But here's the thing: you have a two-week window to reset your circadian rhythm if you're intentional about it.
In this episode, we talk about what daylight savings actually does to your body, why it affects more than just sleep, and how to recover your energy before summer starts.
You'll learn:
Here's the reality:
Your circadian rhythm controls everything—sleep, wake time, hormone production, body temperature, mood, energy.
Daylight savings desynchronizes all of that. Your sleep signals are disrupted. Your cortisol is firing at the wrong times. Your entire hormonal system is confused.
It takes 3-4 weeks to adapt if you ignore it.
But if you use the two-week window intentionally—get morning light exposure, protect your evening darkness, support your sleep—you can cut that adaptation time in half.
Which means you're recovered and ready for summer instead of running on fumes.
Summer's the season when you actually want to be active, outdoors, social. Don't start it exhausted from the time change.
Recovery starts now.
Transcript
Hi there, guys. How's it going? So spring has sprung. Uh. Daylight savings has just hit, and weirdly, if you are like me, you're feeling absolutely wrecked. This is the first daylight savings that I've actually felt really, really lousy. Um. Just losing that hour of sleep, and my body clock seems to be confused. And um yeah, it's definitely um affecting my workout. So productivity is down, my energy is down, and I am definitely feeling sluggish. Everyone is telling me it's gonna just pass in a week, um but I'm still this is week two, and I'm still feeling it. So I thought in this podcast, what I'm going to be doing is talking about daylight savings. Your circadian disruption, and how I'm actually going to try to recover, um, so I can step into summer and feeling good. All right, let's go. So most people think daylight savings is just about losing an hour, uh but it is definitely way more complicated than that. Here is what's actually happening. Your body runs on a circadian rhythm. It's a 25-hour oh sorry 24 ah ah ah ah ah, a 24-hour internal clock controlled by light exposure. When you wake up, light hits your eyes and your body says, "Okay, it's time to rock and roll." When it gets dark, your body triggers a cascade of sleep signals and says, "Okay, it's nighttime. Let's go to bed." This System is incredibly precise and it regulates everything: sleep, wake time, hormone production, body temperature, hunger, mood. It goes on and on. Energy. Then daylight saving happens. Suddenly, the sun is up at a different time. Your body wakes up earlier or later, depending on the change, and it is confused about when to sleep and wake. Your sleep signals are disrupted and your cortisol, which is your wake-up hormone, is firing at the wrong times. Your energy, uh sorry, your entire internal clock is desynchronized. It's not just about sleep; it's about entire hormone system being out of whack, and which is why I just don't feel tired. I am feeling off. There is a little bit of brain fog sleeping in. Low mood, low motivation, and like I said, I'm feeling sluggish. So here is what is interesting. Um. So there is about a two week window after daylight savings where your body is still trying to adapt. If you just ignore it and let your body figure it out on its own, it can take up to three to four weeks, which I am not. Uh. Planning on, but if you're intentional about resetting your circadian rhythm in the first two weeks, you can cut the adaptation time in half, which means you can actually be recovered and ready for summer instead of dragging into the season. So, how do you actually fix it? Here is what I'm going to do. I am starting with light exposure. It's everything. So, light is the strongest regulator of your circadian rhythm. More powerful than food, more powerful than exercise, and more powerful than supplements. If you got the spring forward change, um you need to get light exposure earlier. Here's why. Your body thinks it's still on the old schedule. You need to tell your brain, "No, the day is starting now." Go outside in the bright light within 30 minutes of waking up, not through a window. That's the trick here. Outside, so the brightness definitely matters, and there's something I think blocking it if you see it through glass. So 30 minutes of morning sun resets your clock faster than anything else. Now for sleep, it is the opposite. As the sun stays up later, you need to protect your evening darkness. So dim your lights after sunset. Sunset. Reduce blue light from screens or use blue light glasses. Um. I'm trying to convince Kim that we should put red lights on or uh replace all of our lights with red lights, but she's not really kind of digging it right now. Um. And so what this does is this tells your body it's actually getting dark, so it can trigger sleep signals and start winding down properly. So here is the strategy here: get 30 minutes of bright morning sunlight ASAP, and then dim your lights and reduce screens two hours before bed, and stick to your new wake-up time even if you're tired. Uh. This is more effective than sleeping in, which I have been guilty of in the past week. All right, uh so let's talk about supplement wise. Uh. We got magnesium. Uh. So I am going to be using a magnesium glycinate. Uh. So the magnesium does support the sleep quality and it helps regulate your circadian rhythm. Uh. During the daylight savings transition, magnesium can help your body sleep better despite the circadian confusion. And research here suggests magnesium supplement uh supplementation may improve your sleep quality. When to take it one to two hours before bed. Uh. The next one on my list is L-thening. L-thening uh can support calm, focused wakefulness. It can reduce anxiety without causing drowsiness. So, supposedly here during the adjustment period when you're tired but can't quite sleep. Althenine can support better sleep quality. So this one, uh the research is around 100 to 200 milligrams uh before bed may help. So I'm going to be stacking this with my magnesium glycinate, and I'm going to be adding the uh the last but not least here is valerian root. So this has been traditionally used for sleep support and has decent research backing it. Uh. So if you're really struggling with sleep Uh. Transition, uh I um Valerian can definitely help make a difference. Okay, so here is where it gets interesting. Daylight tamings isn't just an inconvenience; it's actually an opportunity to reset your sleep and energy for summer. Summer is coming, and it's the season where you want to be active, outdoors, social, and doing things. But if you're still dragging from the time change, uh you're gonna be losing momentum. Uh. All right, so what have I got less next on my list here? I think that's pretty much it. All right, well, good luck out there, guys. I hope everybody gets back into the swing of their routine, and um, I wish everyone the very best with their start for spring. Bye for now.