The Daylight Savings Time Reset: How to Regain Energy After Losing an Hour

Ever feel like daylight savings time sneaks up on you? One minute, you’re coasting through your routine, and the next, your alarm clock is an hour ahead, and your body is not happy about it. If you woke up feeling groggy, sluggish, or just off this morning, you’re not alone. But don’t worry—there’s a way to bounce back faster.

The truth? Your body operates on an internal clock, also known as your circadian rhythm. That sudden one-hour shift can throw off your sleep cycle, energy levels, and even your ability to focus. Instead of trying to force yourself into productivity, let’s take a different approach: work with your body to reset efficiently.

How to Reset Your Energy After Springing Forward

1. Get Sunlight Early ☀️

One of the fastest ways to signal to your brain that it’s time to wake up is by exposing yourself to natural light—especially in the morning. Spend 10–15 minutes outside (or at least near a bright window) to help your body recalibrate to the new schedule.

2. Resist the Afternoon Caffeine Temptation ☕

It’s tempting to reach for an extra cup of coffee when the midday slump hits, but caffeine in the afternoon can disrupt your sleep quality tonight. Instead, hydrate well and try movement breaks to re-energize.

3. Take a ‘Pause & Protect’ Break 🧘🏾

Instead of pushing through exhaustion, give yourself short moments to reset. A five-minute break—stretching, deep breathing, or simply stepping away from screens—can work wonders in keeping your mind sharp throughout the day.

4. Adjust Your Evening Routine 🌙

Ease your body into the new time by going to bed just 30 minutes earlier tonight. Reduce blue light exposure before bed (hello, phone scrolling—I’m looking at you 👀) and opt for a calming wind-down routine instead.

5. Give Yourself Grace 💆🏾

Your body needs time to adjust, and it’s okay if today feels a little off. Instead of forcing yourself into overdrive, lean into small energy-boosting habits that help you transition smoothly.

Daylight Savings: A Chance to Reset, Not Just Lose Sleep

Instead of seeing daylight savings time as a frustrating energy drain, consider it a built-in reminder to check in with your routines. Are you getting enough sleep? Moving your body? Taking breaks when needed?

This is your chance to reset—not just today, but for the long haul.

💡 Ready to create a life that feels as good as it looks? My book, Success Starts Within, dives deep into breaking free from burnout and reclaiming energy on your own terms: Grab your free chapter here.

📅 Need personalized strategies to reset your energy and success habits? Let’s talk. Book a free coaching call with me today and start designing a life that supports your well-being and ambition: Schedule your call here

Chazz Scott | Leadership & Mindset Coach | Founder, Supra Mentem Consulting

Creator of the Rise & Reclaim Blueprint™ – Helping ambitious professionals break free from burnout and build a life that feels as good as it looks.