Spring Forward, Fall Face-First? Surviving the Time Change with Your Sanity Intact

Your body hates it – here’s how to help

It's that dreaded time of year again.

Not tax season (though that's lurking around the corner too, actually). I'm talking about daylight saving time—the biannual ritual of collective confusion where we all stumble around wondering why we feel like we've been hit by a truck.

This Sunday, we're "springing forward" in the US and I can practically hear the collective groan. Is there anything more universally despised yet stubbornly persistent than changing our clocks twice a year? Maybe cilantro I’m hard pressed to think of one.

Does Changing the Clocks Really Make a Difference?

When we suddenly decide that it’s a new time of day, our bodies don't just shrug and go "cool, cool, totally on board with this arbitrary time change." Instead, they stage a mini rebellion.

That 40 minutes of sleep you'll likely lose Sunday night matters more than you think because your circadian rhythm gets completely thrown off. It's like giving your body unexpected jet lag without the consolation prize of a vacation.

And research shows some pretty wild effects from this seemingly small change.

• Heart attack risk jumps in the days after we spring forward.

• Concentration takes a nosedive (ah, so THAT explains those Monday morning meetings).

• Mood changes make us feel like we're starring in our own personal drama.

• Traffic accidents increase because we're all basically driving while sleepy.

• Even the stock market is more volatile!

Maybe the most delightful part? Lots of us will feel tired earlier in the day but struggle to fall asleep at night.

Breathwork Makes This Whole “Extra Daylight” Thing a Little Easier

I could just leave you with this dire news and wish you luck, but you know that's not how I roll.

Breathwork is actually your secret weapon for navigating the time change without feeling like you're moving through molasses. Here are three breathing techniques to help you adapt a little faster (and with fewer complaints from your body).

1. Morning Energy Boost: Kapalabhati (Breath of Fire)

Staring at your coffee mug wondering if you can mainline caffeine directly into your veins?

You can’t. I tried it once and wound up in the hospital. But you CAN do this:

• Sit comfortably with a straight spine

• Take a quick, full inhale through the nose

• Exhale forcefully through your nose while pulling your belly button in toward your spine. You really want to feel that snap in your abs

• Allow the inhale to happen passively

• Repeat for 20-30 quick breaths (about one per second)

• Try a few rounds of 30 seconds at a time, with normal breathing in between

• If you like it, start to stretch out the duration

This energizing breath literally translates to "skull-shining breath," and it'll wake you up faster than your neighbor's leaf blower on a Sunday morning.

2. Midday Reset: Box Breathing

For when your 2pm meeting feels like it's happening at midnight:

• Inhale through your nose for a count of 4

• Hold for a count of 4

• Exhale through your mouth for a count of 4

• Hold for a count of 4

• Repeat this for 3-5 minutes

This technique is used by Navy SEALs to stay focused and calm under pressure. If it works for them on covert missions, it'll work for you trying to make it through your afternoon slump.

3. Evening Wind-Down: 4-7-8 Breathing

For when your body thinks it's 9pm but it’s really an hour later:

• Inhale through your nose for a count of 4

• Hold your breath for a count of 7

• With the tip of your tongue against the roof of your mouth, exhale through your mouth for a count of 8 while making a whooshing sound

• Try this in sets of 4

This is basically a natural tranquilizer for your nervous system. Do this when you get into bed and hopefully you'll be drifting off before you can say "why do we still do this time change thing anyway?"

Your Pre-Game Strategy

If you're reading this before Sunday–the day Daylight Savings actually starts–you can be even smarter about the transition. Try shifting your bedtime 15 minutes earlier each night starting Thursday. By Sunday, your body will barely notice the change.

Combine this with your breathwork practices, and you just might turn into that annoyingly chipper person everyone wants to kill on Monday morning while they’re all bumbling around like extras from The Walking Dead.

A Teeny Little Silver Lining

It’s easy to complain about DST, but you know what makes it suck a little less?

More evening light. (Which is the purpose of this whole time-change shebang to begin with.)

So try to channel your inner optimist and focus on the sunset walks, after-dinner garden time, or whatever outside activity brings you joy. It might be a little cold yet depending where you live, but you’ve got until November.

And if that Pollyanna attitude feels impossible right now? Just breathe. Literally. Your breath is always there as a tool to help you feel better, whether you're dealing with a time change, work stress, or just life in general. You just have to stop and pay attention.

Last Gasp

“Don’t forget it’s daylight saving time. You spring forward, then you fall back.”

— David Letterman

Let me know your favorite time change survival tips in the comments!

And if you're struggling with sleep, energy, or stress (time change or otherwise), I've got something that might help. My free "5 Breaths in 5 Minutes" breathwork kit gives you quick techniques you can use anytime, anywhere to change how you feel.