Why You Still Feel Jet-Lagged (Without Going Anywhere)
Still feeling off from the time change days later? That’s your circadian rhythm catching up.
You know how your phone automatically updates when the clocks change?
Yeah… your body missed that memo.
Even though it’s been several since daylight saving time ended, your internal clock is probably still doing its own jet-lagged time warp. (It’s just a jump to the left, and then a step to the right…)
You didn’t cross an ocean. You just reset your clock by one stubborn hour. But your body’s rhythms care more about sunlight than the numbers on your microwave.
That’s why you might be yawning mid-afternoon, wide awake at 2 a.m., or craving dinner before the evening news. It’s not your imagination. Your circadian rhythm – your personal 24-hour cycle that tells your body when to sleep, wake, eat, and act human-like – is still syncing to your new schedule.
So while our phones switch instantly, our biology doesn’t. The brain’s “master clock,” a small cluster of cells called the supercalifragilistic suprachiasmatic nucleus, takes several days to reprogram. It uses light cues from your environment to keep time, so shorter days and darker mornings throw it off.
Essentially, your brain’s still living in last week.
Why You Still Feel Off (It’s Totally Normal)
When your circadian rhythm lags behind, everything else does too.
Melatonin (your sleep hormone) starts releasing at the wrong time. Cortisol (your alertness hormone) peaks when you wish it wouldn’t. Your energy dips and spikes feel all out of order.
Add in modern habits like late-night scrolling, early alarms, and coffee as a coping mechanism, and your poor internal clock doesn’t stand a chance.
The good news? You can help it catch up. And you don’t need sleep aids, ear plugs, or blackout curtains worthy of a vampire’s lair.
You just need your breath.
Resync Your System with 4-7-8 Breathing
The 4-7-8 breath is simple, quick, and one of the best known techniques for resetting your nervous system.
Here’s how to do it:
Put the tip of your tongue against the roof of your mouth in that little V between your front teeth.
Inhale quietly through your nose for 4 counts.
Hold your breath for 7 counts.
Exhale slowly through your mouth for 8 counts, making a whooshing sound around your tongue.
Do four rounds for one set before taking a break.
It’s simple, and yet this rhythm of breathing does a few beautiful things at once. It triggers your parasympathetic nervous system, AKA “rest and digest” mode. It also helps regulate your heart rate variability, a key marker of resilience and calm. And wait, there’s more! This technique also lowers blood pressure and slows brain waves, priming you for sleep.
When you use this breath before bed, you’re giving your body the same message the sunset used to deliver before LED lights took over: It’s time to power down.
Do it nightly for a week, especially if you’re still waking up groggy or having trouble falling asleep. Some people notice they start dozing off faster and waking up more refreshed within just a few days.
Other Simple Ways to Nudge Your Clock
Because breathwork works even better when your environment cooperates, try pairing it with these small, powerful tweaks:
Get morning light. Even if it’s cloudy, ten minutes outside helps reset your circadian rhythm faster than anything else.
Dim screens an hour before bed. (Those messages will all be there tomorrow. That’s a promise, and yet kind of a threat too 😜)
Eat and move on schedule. Your brain loves predictability; your body loves rhythm. Meals and light exercise around the same times each day are an easy way to give yourself both.
Reminder: You’re Recalibrating
If you’re dragging this week, give yourself grace. Don’t beat yourself up for being unproductive or lazy. You have to give yourself time to recalibrate. Even your phone takes time to reboot if you turn it off.
Besides, you’re a living system, not a machine. You’re designed to adapt. You just need the right signals.
So tonight before bed, close your eyes and try the 4-7-8 breath. Let the hold and exhale stretch a little longer than feels natural. Feel the edges of the day soften as your breath gets into the rhythm.
You might not notice a miracle after one night. But by the end of the week? Don’t be surprised if your mornings start to feel lighter and your nights, quieter.
Last Gasp 💨
“The rhythm of the body, the melody of the mind, and the harmony of the soul create the symphony of life.”
— B.K.S. Iyengar
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