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Spring forward with energy: 5 tips for Adjusting to the Time Change

Here comes Spring… that means weather warming up, longer days to fill with fun; and best of all – Summer…

How we love the sunshine!

However, we know that the transition to longer days and daylight savings time can disrupt sleep patterns and daily routines and leave us feeling low on energy, a little disoriented, or even, a little moody…. Fear not! This is normal!

So how do we Spring forward and still have all the energy and joy to make the most of the longer days ahead?

In this blog post, we’ll explore 5 awesome strategies to help you Spring forward smoothly, and feel vibrant and energized for the longer days ahead.

5 Tips for Adjusting to the time change


1. Gradual Adjustment: Start adjusting your sleep schedule a few days before the daylight savings change. Go to bed and wake up 15-30 minutes earlier each day to gradually shift your body clock. This can help ease the transition and minimize sleep disruptions.

2. Stick to a Routine: Maintain a consistent sleep schedule even after the time change. Go to bed and wake up at the same time every day, including weekends. This helps regulate your body’s internal clock and promotes better sleep quality.

3. Limit Caffeine and Alcohol: Avoid consuming caffeine and alcohol close to bedtime, as they can interfere with your sleep patterns. Opt for herbal teas or warm milk instead of caffeinated beverages, and limit alcohol intake in the evening.

4. Cut down screen time: The blue light emitted by phones and tablets can suppress our melatonin production and disrupt our sleep. Consider finishing the day with an hour of screen-free time, as a wind-down routine before heading to bed.

5. Practice relaxation techniques: Manage stress and promote relaxation by using techniques such as deep breathing, meditation, or yoga. These activities can help calm your mind and body, making it easier to fall asleep and stay asleep. They’re also a great way to build energy and focus when Daylight Savings Time side effects kick in.

These 5 effective strategies will be a great help with adjusting to the earlier starts and longer days.

To help you with this, we’ve got an amazing 30-min yoga stretch to relax us before bed and promote a deep nourishing sleep.


If you enjoyed this, check out our Retreat 365 Membership for an incredible library of classes and live sessions with our incredible teachers!


Another great idea is to take some time in the sunshine.

Why not join us on retreat for a week of Vitamin D, relaxation, and healthy delicious food! You’ll return home with vibrant energy ready to get the absolute best out of the Spring and summer months!