The arrival of spring brings longer days, warmer weather, and a much-needed refresh. However, it also comes with one of the biggest adjustments of the year—Daylight Saving Time (DST). On Sunday, March 9, the clocks will move forward one hour, affecting sleep patterns, energy levels, and even stress levels.
Your body needs time to adapt to the time shift and seasonal weather changes, and without proper adjustments, you may experience fatigue, irritability, and difficulty concentrating. Research suggests that DST disrupts the body’s circadian rhythm, leading to increased risk of heart issues, mood changes, and reduced cognitive function (Harvard Medical School). Here’s how you can ease the transition and embrace the new season with energy and balance.
Why Springtime Change Can Be Tough on the Body
Even though it’s just one hour, the loss of sleep and change in daylight exposure can disrupt your body’s natural circadian rhythm. According to the American Academy of Sleep Medicine (AASM), this disruption can lead to:
Sleep Disruptions – Moving the clock forward means losing an hour of sleep, making it harder to fall and stay asleep. The body may take several days to fully adjust (American Academy of Sleep Medicine).
Increased Stress Levels – The change in daylight can temporarily elevate cortisol (the stress hormone), leading to fatigue, mood swings, and higher stress levels (Mayo Clinic).
Higher Cardiovascular Risks – Studies have shown that heart attack risks increase by up to 24% on the Monday after DST begins, likely due to sleep deprivation and increased stress levels (American College of Cardiology).
Weather Sensitivity – Rising temperatures and shifting humidity levels can affect hydration, allergies, and energy levels.
How to Adjust to Daylight Saving Time
- Start Adjusting Your Sleep Early
- Gradually shift your bedtime 15–30 minutes earlier each night leading up to DST.
- Limit screen time at night—blue light disrupts melatonin production and makes it harder to fall asleep.
- Stick to a consistent sleep schedule, even on weekends, to help your body adjust.
- Expose Yourself to More Morning Light
- Natural light helps reset your internal clock, so spend at least 15–30 minutes outdoors in the morning after waking up.
- If you can’t get outside, open your curtains to let in natural sunlight or use a light therapy lamp.
- Stay Hydrated & Eat Seasonal Foods
- Dehydration can worsen fatigue and headaches, so increase water intake to support energy levels.
- Incorporate seasonal fruits and vegetables rich in vitamins and antioxidants, such as leafy greens, berries, and citrus fruits, to support immunity.
- Manage Stress & Movement
- Practice mindful activities like deep breathing, yoga, or stretching to regulate stress levels.
- Take advantage of the longer daylight hours and get outside—walking, biking, or light exercise can help with the adjustment.
- Support Your Immune System
- Temperature changes and allergens in the air can make you more vulnerable to seasonal illnesses.
- Get plenty of rest, eat nutrient-rich foods, and minimize exposure to allergens to stay healthy.
Adapting to Seasonal Weather Changes
Spring brings warmer temperatures and longer days, requiring small lifestyle adjustments to stay comfortable and energized.
- Dress in layers to stay prepared for fluctuating temperatures.
- Use sunscreen as UV exposure increases with longer daylight hours.
- Monitor allergies by keeping track of pollen counts and reducing exposure when necessary.
Embrace the Season with Energy & Balance
Spring is a time of renewal, and while seasonal change can feel overwhelming, small adjustments will help you ease into it with ease. Prioritizing sleep, hydration, sunlight, and movement will boost your energy and help you fully enjoy the season.
By making simple lifestyle shifts, you can align with nature’s rhythm and support your body’s transition into spring.
Looking for more ways to stay healthy this season? Stay tuned for more wellness tips and health insights from SenoPro!
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