Why Springing Forward Hits Harder Than You Think (And What to Do About It)
A large part of the reason I ended up as a meditation teacher, and why I lean so heavily on sound baths in my own personal practice, is because I'm highly sensitive.
Throughout my life, it became apparent that my brain and body take a little longer than others to process certain things, and that I need specific tools to help me do that processing through my body, not just in my head. Sound is one of the most powerful tools I’ve found. And one of the things my sensitive system has always struggled to process?
"Springing forward" for Daylight Savings Time.
I never understood why it took me (a young, healthy athlete) so l o n g to feel like I was back in my rhythm again after a measly one-hour time shift. (It's only an hour, right?!)
Wrong.
Daylight saving time doesn't just shift your schedule, it disrupts your circadian rhythm, the internal clock that governs nearly every system in your body. And when that clock gets thrown off,you feel it in your sleep, your hormones, your metabolism, your mood, and your ability to think clearly. Cortisol (your wake-up hormone) becomes blunted, melatonin gets thrown off, and even hunger hormones are affected, which is why you may find yourself craving sugar and feeling hungrier in the week that follows.
It has been fascinating (not to mention validating) to find all of the research and data around the very real impacts of DST on the human body. The science is clear: springing forward is genuinely hard on your body.
Did you know heart attack risk jumps about 24% on the Monday after the spring transition?
And that's not all. In the days following the time change, people experience sleep disruption, increased fatigue, mood swings, and even temporary spikes in heart rate and blood pressure.
As it relates to the work I do with corporate clients, the data is equally striking. University of Oregon research found that workplace injuries spike nearly 6% on the Monday following the time change and the productivity hit from springing forward lasts up to two weeks. Chmura Economics & Analytics estimates the total cost to the U.S. economy at approximately $672 million annually, when you factor in health events, workplace accidents, and traffic incidents. That's a measurable, recurring disruption that happens every single year.
The good news is (and I know this both intellectually and experientially) there are things you can do to help mitigate the impact.
After years of fine-tuning my own process, here are my best tips for adjusting more easily to the time shift:
Get outside in the morning in the days leading up to the switch. Natural morning light helps preserve your circadian rhythm.
Exercise in the morning. Activity raises your body temperature, which increases wakefulness and helps reset your internal clock.
Keep your sleep routine as consistent as possible in the days leading up to the time shift.
The night before DST starts, go to bed one hour earlier than normal.
Attend a sound bath. The vibrations help regulate your nervous system, encouraging deeper, more restorative sleep.
If you're looking for a little extra support this month, I'm hosting a public sound bath every Sunday in March.
Consider this your standing invitation. Whether you're easing into the time change or just need an hour that belongs entirely to you.
If you're a company interested in bringing this experience to your team ahead of the time change, I'd love to talk.
However you choose to navigate the shift, I hope these tips make it a little gentler.
Send me a note and let me know how they work for you :)
