As the clocks tick back this weekend, we gain an extra hour of sleep.
Every year, Daylight Saving Time throws us off balance, leaving us groggy and out of sync. But what if there’s more to this clock change than just sleep?
From disrupting our rhythms to creating “social jetlag,” Daylight Saving Time impacts our bodies in surprising ways.
Today, let’s look how simple foods, herbs, and routines can help us not just cope but thrive through this seasonal shift.
"The only way to make sense out of change is to plunge into it, move with it, and join the dance." — Alan Watts
The Hidden Costs of Daylight Saving Time
First let’s look at the science. The human body has a finely tuned internal clock, and when we mess with it, our bodies notice.
1. Sleep Disruptions and Mood Changes
Studies show that even a single-hour shift can fragment our sleep for days, affecting mood and energy levels.
Research from the Journal of Clinical Sleep Medicine talks about time changes, particularly in spring, and increase in mood disturbances.
These are more frequent in people susceptible to seasonal affective disorder or depression.
2. Impact on Heart Health
The spring transition has been associated with higher rates of heart attacks and strokes due to sleep and circadian rhythm disruptions.
Even in the fall, studies in the American Journal of Cardiology suggest that our hearts remain sensitive to such routine changes.
3. Increased Risk of Accidents
Accidents often rise after these time shifts. Studies in the Sleep Medicine and Current Biology journals document spikes in road accidents, especially in the spring.
But even in the fall, with darker evenings and grogginess, this transition reminds us to be cautious as we adjust to new daylight hours.
4. Metabolic and Digestive Effects
Time shifts affect metabolism and digestion that are linked to our internal clocks.
Research in Nature Reviews Endocrinology shows that times when you’re hungry, cravings and digestion itself can temporarily change as a result.
5. Circadian Disruption and Social Jet Lag
Daylight Saving Time creates a mismatch between our biological clock and social schedules.
Researchers call this a “social jet lag” and suggest it can increase risks for obesity, depression, and cardiovascular disease.
Advocates from the American Academy of Sleep Medicine support getting rid of Daylight Saving Time in favor of permanent standard time to remove these concerns.
"Time changes things, but you actually have to change them yourself." — Andy Warhol
Boosting Your Body with Warming Herbs and Comfort Foods
With a few food rituals and grounding habits, you can help your body ease into the new season:
Start Your Morning with Warming Herbs and Spices
Spices like cinnamon, ginger, nutmeg, and cloves aren’t just tasty—they’re natural mood and energy boosters.
Cinnamon, in particular, helps to stabilize blood sugar and boost energy. It’s a great addition for those managing diabetes.
Ginger helps with digestion and also supports good metabolic health.
Try adding cinnamon to oatmeal, smoothies, or warm drinks. Play with fresh ginger tea or add it to soups to ease digestion and create warmth.Revitalize with Golden Milk
Recognized for its anti-inflammatory properties, turmeric can also supports mood.
One of its active compound curcumin has been linked to decrease in symptoms of anxiety and depression.
A mug of golden milk made with turmeric, black pepper, and honey can help reduce stress and inflammation, making it the perfect way to unwind in the evening.Harness the Freshness of Citrus for Morning Alertness
Ever notice how a splash of lemon can brighten up a dish? That’s because citrus isn’t just for flavor; it’s a mood-lifter.
Lemon brings a refreshing boost and essential Vitamin C, supporting immune health and alertness during darker months.
Add citrus zest to a morning smoothie or squeeze some lemon in water to get a natural wake-up boost.
"Change is the only constant in life. One’s ability to adapt to those changes will determine your success in life." — Benjamin Franklin
Tiny Habits to Ease the Transition
Along with food, certain habits can help you transition more smoothly:
Get Light Exposure Early: Light exposure in the morning is like a natural coffee for your circadian clock. It sends signals to your brain that it’s time to wake up, boosting your mood and energy.
Try to spend a few minutes outside as soon as possible after waking.Stay Consistent with Bedtime: Even when the clock shifts, try to keep your routine as stable as possible.
Go to bed and wake up at the same time, even on weekends, to help your body adjust more quickly.Avoid Caffeine Too Late in the Day: It might be tempting to down an extra coffee to combat the time shift grogginess, but too much caffeine can make it harder to sleep at night.
Instead, try herbal teas like chamomile or Golden Milk (see above), if you need a calming evening ritual.
Embracing the Change—It’s Not Just About Surviving
One of my herbal teachers, Rosemary Gladstar, taught me to see the time shifts in a positive way.
She talked about summers as time for growing, harvesting plants and spreading your wings.
Darker winters are the times for taking care of yourself - sleeping in, reading, being creative. I love thinking about it as a seasonal reset.
Time changes may not perfectly align with our daily lives.
But, why not use them as a chance to re-evaluate our routines, to bring more warmth into our diets, and to take care of our bodies in small, intentional ways?
Because sometimes, the smallest tweaks make the biggest difference.
Tell me which of these ideas you loved the most and why in the comments.