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

 

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FAQs

The term “weight-loss injection” refers to various
prescription medications that are used under certain
medical conditions to treat overweight and obesity
. Well-known active ingredients include semaglutide and tirzepatide.
Among other things, they influence hunger and feelings of fullness and can thereby
reduce energy intake.

GLP-1 stands for glucagon-like peptide-1 and is a naturally occurring hormone in the body
. Among other things, it plays a role in regulating
appetite, satiety, and glucose metabolism. GLP-1-based medications mimic
the effects of this hormone and specifically activate the GLP-1 receptor.

The term “GLP-1 dietary supplement” is not medically defined at
. It generally refers to products marketed as “GLP-1 Support”
or “GLP-1 Booster,” which may contain, for example, dietary fiber,
protein, prebiotics, or plant compounds such as berberine.

What matters most here is the specific ingredient and its scientifically studied effects (
)—not just the name of the product (
).

Dietary supplements and GLP-1 medications
have different mechanisms of action. Medications such as semaglutide or tirzepatide
specifically target certain hormonal signaling pathways. Certain nutrients
and plant compounds, on the other hand, can support other physiological processes,
such as satiety, digestion, or metabolism.

They should therefore not be equated with the pharmacological effects
of GLP-1 medications.

Of particular interest are ingredients associated with satiety,
digestion, or the gut microbiota. These include , for example ,
soluble and fermentable dietary fibers, prebiotics, and
certain plant compounds.

Among other things, dietary fiber can influence digestion
and, through fermentation in the gut, contribute to the formation of short-chain
fatty acids. These, in turn, can influence signaling pathways associated with
the release of gut hormones such as GLP-1.

However, the effect depends heavily on the specific ingredient,
the dosage, and the individual's situation.

Dietary fiber can contribute to a balanced diet
and, among other things, promote satiety and aid digestion.
Soluble and fermentable dietary fibers are particularly noteworthy in this context
.

Good natural sources include vegetables,
legumes, whole grains, fruits, nuts, and seeds. Certain
dietary fibers, such as psyllium or inulin, are also used as dietary supplements.

Protein provides important amino acids for the maintenance and
growth of muscle tissue. An adequate protein intake is therefore particularly important
during significant weight loss.

When combined with regular strength training,
a high-protein diet can help preserve lean body mass as much as possible during
weight loss.

In general, there is no comprehensive list of
foods that are strictly prohibited during GLP-1 therapy.
However, appetite, feelings of fullness, and, in some cases,
tolerance to certain foods may change.

When people eat less overall, the nutritional quality of their diet
 becomes more important. Protein-rich foods, vegetables, fruits,
whole grains, legumes, and other nutrient-dense foods can
serve as an important foundation.

Studies show that weight regain can occur after discontinuing GLP-1-based
medications. In the extension
of the STEP-1 study, participants regained, on average, a significant portion of the weight they had previously
lost within one year of
discontinuing semaglutide.

This underscores the importance of long-term, sustainable
dietary and physical activity habits, even during medication-based
therapy.

GLP-1 therapy does not require a specific diet
. However, since feelings of hunger and fullness change and
people sometimes eat less, it may be helpful to focus
particularly on nutrient density, protein, fiber, and a
varied selection of foods.

Regular exercise, especially strength training, can also be a useful addition to
.

No. GLP-1 dietary supplements and
GLP-1 medications must always be distinguished from one another.

Drugs such as semaglutide and tirzepatide were specifically developed
to activate certain hormonal signaling pathways and have been studied as medications in
clinical trials. Dietary supplements
, on the other hand, contain nutrients or other bioactive substances that can support natural
physiological processes.

The term “GLP-1” on a dietary supplement
therefore does not mean that the product has the same effect as a GLP-1 medication
.