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Resetting Your Internal Clock: How to Support Your Circadian Rhythm During Time Changes
Paula Gallagher on
As we turn our clocks back for daylight saving time, many people experience a noticeable disruption in sleep, mood, and energy levels. Even a one-hour shift can throw off your circadian rhythm—your body’s internal 24-hour clock that influences when you feel awake, sleepy, hungry, or alert.
In this article, we’ll explore how your circadian rhythm works, why it’s affected by time changes, and natural ways to reset it for better sleep, mood, and daily balance.
What Is Your Circadian Rhythm and Why Does It Matter?
Your circadian rhythm is a natural, biological process that follows a roughly 24-hour cycle. It’s regulated by a part of the brain called the suprachiasmatic nucleus (SCN), which responds to changes in light and darkness.
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Morning light triggers the release of cortisol to help you wake up.
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Evening darkness signals the production of melatonin, your main sleep hormone.
When the time changes abruptly—even by just one hour—your body’s internal clock can become temporarily misaligned. This may result in:
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Trouble falling or staying asleep
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Daytime fatigue or brain fog
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Mood swings or irritability
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Increased appetite or food cravings
6 Natural Ways to Reset Your Circadian Rhythm After a Time Change
Supporting your body through the time change is easier when you work with your biology, not against it. Here’s how to reset your internal clock naturally:
1. Get Morning Sunlight Within the First Hour of Waking
Why it matters: Light is the most powerful regulator of your circadian rhythm.
How to do it: Step outside for 10–20 minutes of natural sunlight within an hour of waking up—especially for the first few days after the time change.
2. Stick to a Consistent Sleep Schedule
Your body craves consistency. Going to bed and waking at the same time each day—yes, even on weekends—helps your body re-sync its internal rhythm.
💡Pro tip: If you're off track, shift your bedtime by 15-minute increments each night until you're back in sync.
3. Dim Lights and Reduce Screen Time at Night
Blue light from phones, TVs, and computers can suppress melatonin production and delay sleep onset.
Sleep hygiene tips:
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Use dim lighting after sunset
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Install blue light filters on devices
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Try blue light-blocking glasses in the evening
4. Align Your Meal Timing with Your Sleep Cycle
Eating too close to bedtime can confuse your circadian rhythm. Try to:
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Eat dinner 2–3 hours before bedtime
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Eat breakfast within an hour of waking to reinforce your internal clock
5. Be Mindful of Caffeine Timing
Caffeine can stay in your system for up to 8 hours. If you’re sensitive to it, avoid caffeinated drinks after 2:00 p.m. to protect your sleep quality.
6. Use Supplements and Nutrients to Support Circadian Balance
Certain nutrients help your body adapt to changes in your sleep-wake cycle:
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Magnesium – promotes relaxation and supports nervous system balance
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Melatonin – may be helpful short-term for sleep onset and adjusting your body clock
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B Vitamins (B6, B12) – support energy metabolism and neurotransmitter production
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Adaptogenic herbs like ashwagandha or rhodiola can help reduce stress, which disrupts circadian balance
The effects of the time change may feel subtle or dramatic—depending on your sensitivity and sleep habits. Prioritize gentle routines, hydration, and mindful self-care during this transition:
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Stretch in the morning
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Take a relaxing walk outdoors
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Maintain a healthy sleep environment
By working with your circadian rhythm, you can reduce sleep disruption, stabilize mood, and feel more energized—even after daylight saving time ends.
Don’t Let the Clock Throw Off Your Rhythm—We Can Help
If you're struggling with fatigue, insomnia, or difficulty adjusting to seasonal time changes, you're not alone. Our integrative team at Village Green Apothecary can help.
→ Book a personalized consultation with our experienced practitioners to create a sleep and energy plan that supports your unique biology.
FAQ – Circadian Rhythm and Time Change
How long does it take to adjust to a time change?
Most people adjust within 3–7 days, but those with sensitive sleep patterns may need longer.
Can melatonin help reset my circadian rhythm?
Yes, short-term melatonin supplementation may help re-align your sleep-wake cycle. It’s best taken 30–60 minutes before bedtime. Always consult with a healthcare professional.
What’s the best time to get sunlight for circadian support?
Morning sunlight exposure (within 1 hour of waking) is best to reset your circadian rhythm.
What are signs my circadian rhythm is off?
Difficulty falling asleep, waking up too early or too late, brain fog, mood changes, and low energy are common signs.
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