The clocks fell back over the weekend, and while that extra hour sounded nice, the days after can feel a little off. Maybe you’re waking up earlier than usual, feeling sleepy sooner in the evening, or still getting used to the early sunsets.
That's your body clock catching up. Light and darkness help set your internal clock, which regulates sleep and alertness, so when the light shifts, your sleep and energy can shift with it.† The good news: falling back is easier on the body than springing forward, and for most people, the effects fade over a few days or weeks.†
Here are the basics that help everyone reset, plus a few stage-specific tips for wherever you are right now.
The basics, for every stage
Get outside in the morning. Natural light helps reset your circadian rhythm.† Taking a short walk or enjoying you coffee on the porch both count.
Keep your schedule steady. Go to bed and wake up at the same time every day, weekends included.†
Keep naps short. If you need one, keep it to 20 minutes or less to avoid waking up groggy.†
Set a caffeine cutoff. Caffeine after 2 or 3 p.m. can interfere with your sleep at night.†
If you're trying to conceive
Protect your morning routine. If you track basal body temperature, it's best taken at the same time each morning, so keep your wake-up time consistent this week and make a note of the time change in your app.
Don't let the dark evenings win. When it's dark by dinner, it's tempting to skip the walk or the plans. Try to keep at least one thing on your calendar that has nothing to do with your cycle.
Wind down on purpose. A mug of something warm with a scoop of our Sleep Support in the evening promotes relaxation and sleep, without melatonin, to help your body settle into its new bedtime.*
If you're expecting
Plan for an early bedtime. Pregnancy already has a way of making you sleepy at odd hours. If your body wants to go to bed when it's dark, let it, just aim to keep your bedtime and wake time consistent.
Nap smarter, not longer. If the afternoon slump hits harder this week, a short nap can help without stealing from your nighttime sleep.
Support your energy. Your iron needs to climb to 27 mg a day during pregnancy, as your body works to support a growing blood supply.† If your doctor recommends extra iron, our Daily Iron Ease is safe for pregnancy, and iron supports the transport of oxygen in blood, which is essential for energy production.* Helpful when the afternoons feel extra long this week.
If you're postpartum
Remember: your baby didn't get the memo. Babies don't read clocks, so a 6 a.m. wake-up may suddenly be a 5 a.m. one. Moving naps, feeds, and bedtime a little later each day can help your baby ease into the new time.
Chase the daylight together. A morning walk with the stroller gets you both outside in natural light, which helps reset your body clock.†
Be sure to hydrate. You're adjusting on less sleep than anyone else in the house, and if you're nursing, you're likely thirstier than usual, too. Stir our Cellular Hydration Powder into your bottle for a blend of electrolytes that supports hydration.* It's safe for breastfeeding and tastes like mango lemonade, a nice pick-me-up for that morning walk.
Give yourself a week (or two) of grace. Your body is recalibrating, and a little patience, morning light, and a steady routine go a long way. Before you know it, the early sunsets will feel like an excuse to get cozy instead of a reason to feel off.
This article is for informational purposes only and is not a substitute for medical advice. Always talk to your doctor about your individual needs. *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
