Twice a year, daylight savings time (DST) forces our bodies to adjust to an artificial shift in time. While one hour may not seem like much, this change disrupts our internal clocks in ways that can leave us feeling sluggish, moody, and out of sync. The culprit? Our circadian rhythm—a tightly regulated system that governs everything from sleep to hormone production.
The Circadian Rhythm and Hormonal Balance
Our bodies operate on a roughly 24-hour cycle called the circadian rhythm, which is primarily regulated by light exposure. This rhythm influences key hormones, including:
- Melatonin – The “sleep hormone” that rises in the evening to signal rest. DST throws off melatonin production, leading to difficulty falling and staying asleep.
- Cortisol – This stress hormone follows a natural daily pattern, peaking in the morning to help us wake up. When DST shifts our schedule, cortisol release can become dysregulated, leading to grogginess and heightened stress.
- Insulin and Ghrelin – These hormones regulate metabolism and hunger. A disrupted circadian rhythm can cause increased cravings and blood sugar fluctuations, making it harder to maintain stable energy levels.
The Effects of DST on Your Body
Many people report feeling “off” for days or even weeks after the time change. Common symptoms include:
- Increased fatigue and difficulty waking up in the morning
- Mood swings and irritability due to cortisol fluctuations
- Increased sugar and carb cravings from disrupted hunger hormones
- Brain fog and reduced concentration
In some cases, studies have even linked daylight savings time to a temporary increase in heart attacks and strokes, highlighting how even a small shift in time can impact overall health.
How to Support Your Hormones During the Transition
The good news? You can help your body adjust more smoothly with a few simple strategies:
1. Get Morning Sunlight
Natural light exposure in the morning helps reset your circadian rhythm and regulate melatonin and cortisol production. Try spending 10–15 minutes outside within an hour of waking.
2. Maintain a Consistent Sleep Schedule
Even if the clock changes, sticking to a regular bedtime and wake-up time (including weekends) helps your body adapt more quickly.
3. Support Your Body with Nutrient-Dense Foods
Eating balanced meals rich in protein, healthy fats, and fiber helps keep blood sugar stable and reduces the cravings that often come with hormonal disruption.
4. Incorporate Daily Nutritional Support
Neeshi products makes it easy to nourish your body with functional ingredients that support hormonal balance. Packed with iron, magnesium, and other key nutrients, it’s a delicious way to give your body what it needs—without adding stress or effort to your routine.
5. Avoid Screens Before Bed
Blue light from phones and computers can suppress melatonin, making it harder to fall asleep. Try dimming the lights and limiting screen time at least an hour before bed. This post by Branch Basics about how to turn your phone screen red to avoid blue light in the evening is a fantastic idea that we have also implemented.
Final Thoughts
Daylight savings time is unavoidable, but its effects don’t have to derail your well-being. By prioritizing sleep, nutrition, and light exposure, you can help your body adjust and keep your hormones in balance. And with small, daily habits—like enjoying Neeshi as part of your morning or evening routine—you can support your health no matter the season.