The science behind your circadian rhythm — and how to help your whole family adjust

by Heather Holker | Co-Founder of LIVEDEN | 3 minute read

 

Every fall, we “gain” an hour when Daylight Savings Time ends. It sounds great — an extra hour of sleep! But for many people, that shift leaves you feeling just a little off for days (sometimes even weeks). That’s because while the clock changes instantly, your body’s circadian rhythm — your internal biological clock — takes a little longer to catch up.

Let’s dive into what’s actually happening in your body, and how you can get yourself (and your kids!) back in sync naturally.

 

The Science Behind the Shift

Your circadian rhythm is a 24-hour internal clock that regulates everything from your sleep-wake cycles to your hormone production, digestion, and energy levels. It’s primarily influenced by light exposure, especially natural sunlight.

When we “fall back,” the mornings get lighter earlier and the evenings darker sooner — which can confuse your body’s melatonin and cortisol cycles.

  • Melatonin, the hormone that helps you fall asleep, may start releasing earlier than usual.
  • Cortisol, which helps you wake up, might not ramp up at the right time in the morning.

The result? You might feel groggy, hungry at odd times, or wide awake when you should be winding down.

 

Step-by-Step: How to Re-Sync Your Body Naturally

Here’s how to help your body recalibrate with the new timing:

1. Get Natural Light First Thing in the Morning

Light is the strongest signal for resetting your circadian rhythm. Step outside within 30–60 minutes of waking up — even if it’s cloudy. Natural sunlight tells your brain “It’s morning!” and helps reset your body clock.

2. Limit Artificial Light at Night

Phones, TVs, and tablets emit blue light that tricks your brain into thinking it’s still daytime. Try dimming lights and putting screens away an hour before bed to help melatonin rise naturally.

3. Stay Hydrated

Fatigue and brain fog often worsen with mild dehydration — and time changes can throw off your body’s normal cues to drink water. Keep your energy steady by sipping throughout the day. (Add a pinch of sea salt or trace minerals for extra support.)

4. Keep Your Sleep and Wake Times Consistent

Go to bed and wake up around the same time every day — even on weekends. Consistency strengthens your circadian rhythm and shortens the adjustment period.

5. Get Moving — Outside

Exercise boosts serotonin and helps regulate your sleep cycle. Try walking, stretching, or doing your workout outdoors. Movement combined with morning sunlight is the fastest way to get your body back on track.

 

How to Help Your Kids Adjust

If you’re a parent, you know that Daylight Savings can throw off everyone’s sleep. Children’s internal clocks are even more sensitive to time shifts — and tired kids mean tired parents.

Here’s how to help ease the transition:

  • Shift bedtime gradually. Move bedtime and wake-up time by 10–15 minutes each night for a few days leading up to (and following) the time change.
  • Keep evening routines calm and consistent. Baths, reading, and quiet play signal that it’s time to wind down.
  • Get them outside early. Morning sunlight helps reset kids’ internal clocks too — it’s nature’s best sleep aid.
  • Watch evening light exposure. Keep lights dim after dinner to help melatonin kick in naturally.

A few days of intentional adjustment can make all the difference — for your kids and your sanity.

 

Give Your Body Grace

It can take about 3–7 days for your body to fully adjust to the new schedule. Be patient, prioritize good sleep, hydration, and time outdoors. The goal isn’t perfection — it’s balance.

And remember — when your body is in rhythm, you feel more energized, focused, and grounded.

Enjoy that extra hour today. What are you doing with it? ☀️

 

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