When daylight saving time ends at 2 a.m. Sunday, most Americans will enjoy an extra hour of sleep. But your internal clock may not celebrate as much as you do. Shorter days and darker evenings can throw off your energy, mood, and workouts if you’re not prepared, according to reporting from The Associated Press.
Daylight saving time returns in March, meaning we’ll repeat the process and “spring forward” once again.
Why This One-Hour Shift Messes With Your Body
Your brain’s master clock is set by the rising and setting sun, and it controls everything from your metabolism to how alert you feel behind the wheel. Throw that timing off, and performance suffers.
“The best way to think about it is as if the central clock were like a conductor of an orchestra and each of the organs were a different instrument,” said Jamie Zeitzer, Ph.D., co-director of Stanford’s Center for Sleep and Circadian Sciences, in the AP report. When clocks shift, the body falls out of rhythm and “each system… works a little less well,” explained Zeiter.
AP reports that the spring shift is linked with a temporary spike in car crashes and heart attacks. The fall reset can worsen seasonal affective disorder, since losing evening light makes it harder to exercise or unwind outdoors.
That matters, because 1 in 3 U.S. adults already sleeps less than the recommended seven hours a night, and more than half of teens miss the eight-plus hours their brains need, AP notes. Chronic sleep loss is tied to heart disease, obesity, and cognitive decline.
Your Game Plan for a Smoother Time Change
The secret to syncing your internal clock? Light timing and smart routines like these:
- Get 15–30 minutes of morning sun starting Sunday. Struggling with darker days? The Clearlight Full-Body Red Light Panel may help reset sleep and mood, according to 2023 research.
- Limit bright screens and overhead lighting at night.
- Stick to consistent bed/wake times this week. Consider a smart sleep device such as Hatch Restore 3, which pairs a calming nighttime routine with a gentle light-based wake-up to keep your circadian rhythm on schedule.
- Keep workouts on schedule — which is a lot easier with adjustable dumbbells like the REP x PÉPIN Fast Series, designed to save space and let you train anytime, even when it’s dark outside.
Stay consistent, and your body will adapt faster than the clock. A steady sleep schedule, morning light, and regular workouts cue your circadian rhythm to get back in sync — helping you feel sharper, train harder, and recover better all week long.
Will Time Changes Ever End?
Lawmakers continue to debate the Sunshine Protection Act, which would make daylight saving time permanent, but the bill remains stalled in Congress, per AP.
Related: Trainer: Why Men Over 40 Should Be Doing Box Squats for Long-Term Strength
