How to Best Deal with Daylight Saving Time: Sleep, Diet, Exercise, and Supplements

By: Marc Lobliner, IFBB Pro

Daylight saving time (DST) disrupts our internal clocks, throwing off sleep, energy levels, and even mood. But instead of letting the time change wreck your productivity, you can strategically adjust your sleep, diet, exercise, and supplement routine to minimize negative effects. Here’s how to optimize your transition based on science.

How to Sleep for Daylight Saving Time (Backed by Science)

One of the biggest struggles with DST is sleep disruption. Even just a one-hour shift can cause circadian misalignment, similar to jet lag, where your internal body clock no longer matches external time cues.

Key Sleep Strategies:

• Shift your bedtime gradually: A study in the Journal of Clinical Sleep Medicine (2019) suggests that gradually adjusting sleep schedules by 15–30 minutes per day leading up to DST can reduce sleep loss and grogginess.
• Use a consistent wake-up time: A 2022 study in Sleep Health found that consistent wake-up times are more important than consistent bedtime for maintaining circadian rhythm. Even if you sleep late, wake up at the same time each morning to adjust faster.
• Reduce blue light at night: Research from Proceedings of the National Academy of Sciences (2015) found that blue light exposure at night suppresses melatonin production, making it harder to fall asleep. Switch to warm lighting, use blue-light-blocking glasses, or avoid screens before bed.
• Expose yourself to bright light in the morning: Studies show that exposure to natural light (or a 10,000-lux lightbox) within an hour of waking up can reset your circadian rhythm faster after DST.

Exercise for Better Sleep

• Morning exercise: A Medicine & Science in Sports & Exercise (2019) study found that exercising before noon increases alertness and promotes a stable circadian rhythm.
• Evening exercise (but not too late): If you prefer night workouts, aim for at least 90 minutes before bed, as high-intensity training raises cortisol, which can delay sleep. A study in Experimental Physiology (2019) confirmed that low-intensity evening workouts can enhance deep sleep without disrupting bedtime.

How to Eat for Daylight Saving Time

Your meal timing and composition play a big role in helping your body adjust to DST. The body's internal clock, also known as the circadian rhythm, is closely tied to eating schedules.

Best Nutrition Strategies for DST:

• Eat protein in the morning: Research in Cell Metabolism (2021) shows that protein-rich breakfasts increase dopamine, which helps wakefulness and focus. Eggs, Greek yogurt, or a protein shake are great options.
• Avoid eating late at night: A Journal of Clinical Endocrinology & Metabolism (2017) study found that eating close to bedtime delays melatonin release, making it harder to sleep.
• Time your meals with the new schedule: A study in Current Biology (2017) found that adjusting meal times to align with the new clock helps reset the body’s circadian rhythm faster.

Does Fasting Help?

Fasting is a powerful circadian rhythm reset tool. A Harvard Medical School study found that fasting for 12-16 hours before breakfast in a new time zone can speed up circadian realignment. This means skipping breakfast the day after DST and eating your first meal at noon could help you adjust faster.

Get Sunlight to Reset Your Circadian Rhythm

Light is the strongest external cue for circadian rhythm regulation. DST disrupts this by shifting daylight exposure. Morning sunlight exposure tells your body to produce cortisol (to wake you up) and delay melatonin (to help you sleep at night).

How to Use Light to Your Advantage:

• Morning sunlight: A Journal of Pineal Research (2018) study found that 20-30 minutes of morning sunlight helps adjust melatonin production, improving sleep and alertness.
• Artificial light therapy: If it’s dark when you wake up, consider using a 10,000-lux lightbox for 20 minutes, which mimics sunlight. Studies in Sleep Medicine Reviews (2020) found that bright light therapy can reduce the effects of jet lag and time changes.
• Limit nighttime light exposure: A study from PNAS (2019) showed that even dim light at night suppresses melatonin, making it harder to sleep. Use blackout curtains and avoid phone screens an hour before bed.

Exercise for Faster Adaptation to DST

Exercise is another powerful way to regulate circadian rhythm. Studies show that the timing and type of exercise influence how quickly your body adapts to new sleep schedules.

Best Exercise Timing for DST:

• Morning exercise: A 2021 study in The Journal of Physiology found that morning workouts advance your body clock, helping you wake up earlier. This is ideal if you’re adjusting to earlier wake-up times.
• Afternoon workouts: If DST makes you sluggish in the afternoon, a Frontiers in Physiology (2022) study found that afternoon workouts boost core body temperature and energy levels, reducing grogginess.
• Avoid late-night HIIT: High-intensity workouts within 1-2 hours before bed increase cortisol and delay sleep onset. Instead, opt for low-intensity exercises like yoga or walking at night.

Supplements That Can Help with DST Adjustment

Supplements can support faster adaptation and improve sleep quality after the time change.

Top Supplements for Daylight Saving Time:

1. Anabol Nighttime Muscle Growth & Recovery:

   • Contains GABA, L-theanine, and melatonin, which reduce stress and promote deep sleep.
   • A Journal of Sleep Research (2021) study found that GABA improves sleep latency, helping you fall asleep faster.
   • L-theanine has been shown to reduce anxiety and promote relaxation, according to a Nutrients (2022) study.

2. Magnesium (200-400 mg per night)

   • A Sleep Medicine Reviews (2018) meta-analysis found that magnesium improves sleep onset and quality by regulating the nervous system.

3. Melatonin (0.3-1mg, NOT high doses)

   • A Journal of Clinical Endocrinology & Metabolism (2017) study found that low-dose melatonin helps shift the circadian clock, but excessive doses can desensitize receptors over time.

4. Ashwagandha (300-600 mg daily)

   • Research in Cureus (2022) found that ashwagandha improves sleep quality and reduces stress, making it beneficial during time shifts.

5. Glycine (3g before bed)

   • A Frontiers in Neurology (2019) study found that glycine reduces body temperature and improves deep sleep.

The Bottom Line: Adjusting to Daylight Saving Time the Smart Way

Daylight saving time doesn’t have to wreck your sleep and energy levels. With gradual bedtime adjustments, strategic meal timing, exercise, morning sunlight exposure, and proper supplementation, you can adapt quickly and minimize the negative effects of the time change.

Key Takeaways:

✅ Shift your sleep schedule by 15-30 minutes per day before DST.
✅ Get morning sunlight or use a light therapy box.
✅ Eat protein-rich breakfasts and avoid late-night meals.
✅ Try fasting for 12-16 hours before your first meal post-DST.
✅ Exercise at the right times: Morning for energy, afternoon for alertness, low-intensity at night.
✅ Use Anabol Nighttime Recovery, magnesium, melatonin, and glycine for better sleep.

By taking these steps, you can stay ahead of the time change and keep your body performing at its best. 💪🔥