October 22, 2025

Fall Daylight Saving Time: How to Help Your Body Adjust Gently to the New Schedule

This Sunday, October 26, it’s that time of year again: The clock will be set back one hour—from 3:00 a.m. to 2:00 a.m. While we can look forward to an extra hour of sleep, this change poses a small challenge for our bodies every year. Our internal clock needs a few days to adjust to the new rhythm. With these simple tips, the transition will be smooth and stress-free.

1. Adjust your sleep schedule

Start preparing your body for the time change a few days in advance by going to bed about 10–15 minutes later each night. This will allow your internal clock to gradually adjust to the new rhythm—and you’ll avoid feeling exhausted on Monday morning.

2. Avoid caffeine in the evening

Coffee, black tea, or energy drinks can significantly delay the time it takes to fall asleep. In the evening, opt instead for soothing herbal teas such as lemon balm, chamomile, or lavender, which help relax the body and promote restful sleep.

3. Make use of natural light

Natural light is the most important factor in regulating our internal clock. Make a point of getting some fresh air, especially in the morning, to stabilize your day-night rhythm and recharge your energy. Even on gloomy autumn days, daylight has a more powerful effect than any artificial lighting—it helps you stay alert, balanced, and productive.

4. Morning exercise

A short walk, some light stretching, or yoga can get your blood flowing and help your body adjust to the new rhythm. Sunlight also stimulates the production of serotonin—our natural “feel-good hormone”—thereby boosting your mood and concentration.

5. Light dinner

Heavy meals shortly before bedtime can strain your digestion and make it harder to fall asleep. It’s best to opt for easily digestible foods such as:

Warm vegetable soups or clear broths
Steamed vegetables with rice, quinoa, or millet
Roasted Squash with Lentils and Fresh Herbs
Warm oatmeal with cinnamon or honey

These dishes are light and easy to digest, and help your body recover overnight.

6. Evening relaxation rituals

Take advantage of the long autumn evenings to consciously unwind. Small rituals help your body shift into relaxation mode and signal: Now is the time to unwind.

Here's how to do it:

Establish evening rituals: Make a conscious effort to swap your phone or TV for a good book in the evening. The blue light from screens inhibits the release of the sleep hormone melatonin —which often makes it harder to fall asleep. Reading, on the other hand, calms the mind, improves concentration, and helps you wind down gently at the end of the day.
Enjoy a herbal bath: A warm herbal bath soothes both body and mind. Use herbs such as lavender, chamomile, rosemary, or sage —fresh or dried.

Serving size: 50–100 g of herbs or a few tea bags
Water temperature: 36–38 °C – pleasantly warm, not too hot
Duration: 15–20 minutes
Aftercare: Dry off, wrap yourself in a warm bathrobe, and rest for at least 10 minutes

A soothing hot drink: A warm drink before bedtime promotes inner calm. The following are particularly soothing:

Lavender or lemon balm tea to help you relax
Golden Milk with Turmeric, Oat Milk, and Cinnamon
Honey and herbal tea for a soothing sensation

These little evening rituals not only help you fall asleep, but also improve the quality of your sleep—perfect for gently adjusting to your new schedule.

Conclusion

A stable sleep-wake cycle is crucial for our physical and mental well-being. With the right routines, the time change can also serve as a gentle transition into the winter season. Make sure to get enough sleep, eat a healthy diet, get plenty of light, and take time to relax. This way, you can help your body maintain its inner balance—even during changes like the time change. Your body will thank you for it.

Sources:

Kantermann, T., Juda, M., Merrow, M., & Roenneberg, T. (2007). The human circadian clock’s seasonal adjustment is disrupted by daylight saving time. Current Biology, 17(22), 1996–2000. https://doi.org/10.1016/j.cub.2007.10.025

Zhang, H., Dahlén, T., Khan, A., Edgren, G., & Rzhetsky, A. (2020). Measurable health effects associated with the daylight saving time shift. PLOS Computational Biology, 16(6), e1007927. https://doi.org/10.1371/journal.pcbi.1007927

Dunster, G. P., Hua, I., Grahe, A., Fleischer, J. G., Panda, S., Wright, K. P. Jr., Vetter, C., & de la Iglesia, H. O. (2023). Daytime light exposure is a strong predictor of seasonal variation in sleep and circadian timing among university students. Journal of Pineal Research, 74(2), e12843. https://doi.org/10.1111/jpi.12843

Harvard Health Publishing. (March 11, 2022). The Dark Side of Daylight Saving Time. Harvard Medical School. https://bit.ly/harvard-dst

Stanford Medicine. (September 18, 2025). Daylight Saving Time and Health: New Research Reveals Increased Risks for Stroke and Obesity. Stanford University. https://bit.ly/stanford-dst