Reset Your Inner Clock: How to Reclaim Your Circadian Rhythm After Daylight Saving Time
Using light, Nature, and daily habits to reset your internal clock.
Whether you love it or dread it, Daylight Saving Time asks us to reset our internal clocks to an external idea of time. Unfortunately, Daylight Saving Time (DST) is an unnatural disruption to our biological rhythms. The best way to counteract the negative effects of DST is to focus on the rhythms of Nature.
I know what you’re thinking: “I can’t do that.” The kids need to get to school, and work is waiting.
True, not everyone can ignore the alarm clock and follow the natural rhythms of sun and sleep. Yet there are strategies you can use right now to ease into this week of time change.
Spring Forward
Yesterday’s post about the Circadian Rhythm gave some insight into why the time change may cause problems. This week, more people will complain of fatigue and brain fog. And the greatest number of heart attacks happen the Monday after we spring forward — as much as a 24% increase! (1)
The body’s need for sleep may be the primary risk factor, so the sooner you can reset your internal clock, the better! (2)
Try These Strategies Today And Outsmart Daylight Saving Time
Here are some natural ways to re-sync your body when artificial time changes occur.
🌞 1. Get Natural Sunlight ASAP
Expose Yourself to Morning Sun – Spend at least 15-30 minutes outdoors in the morning, even if it’s cloudy. If you get to work while it’s still dark out, then take a short break shortly after daybreak or at least before Noon. This helps reset your body clock faster.
Go Outside Without Sunglasses – Natural light entering your eyes tells your brain it’s daytime, helping regulate melatonin and cortisol levels. Don’t look directly at the sun — but look to the sky.
Grounding (Earthing) Therapy – Walk barefoot on soil, grass, or sand for at least 10 minutes to help neutralize the effects of artificial time changes.
🌙 2. Adjust Your Sleep Schedule Gradually
Go to Bed 15-30 Minutes Earlier – Start adjusting your bedtime at least 3-4 days before DST kicks in to make the transition smoother. Even after the time change, getting an extra 15-30 minutes of sleep will help!
Use Blue-Blocking Glasses at Night – Artificial light from screens suppresses melatonin, so wear blue-light blocking glasses at least 2 hours before bed.
Sleep in Complete Darkness – Turn off the lights, use blackout curtains, and avoid late-night screen time to enhance melatonin production. If you need the light, consider buying true light bulbs with a lower watt use (like 60 watt).
💧 3. Hydration & Detox Support
Start the Day with Lemon Water – This hydrates the cells and flushes toxins that accumulate during sleep.
Drink Coconut Water or Spring Water – DST shifts can stress the body, so replenish lost electrolytes with coconut water + a pinch of sea salt.
Take Activated Charcoal – If you feel groggy or sluggish, 1 capsule of activated charcoal in water can help absorb toxins and boost clarity.
🍵 4. Use Adaptogens & Superfoods for Energy Balance
Maca Root Powder – A natural energy booster that supports adrenal function and helps regulate cortisol during time shifts.
Reishi or Chaga Tea – Supports calm energy during the day and strengthens the immune system.
Tulsi (Holy Basil) Tea – Helps combat stress, fatigue, and mood imbalances caused by DST disruptions.
🚀 5. Move Your Body to Reset Energy
Do Light Exercise in the Morning – A short walk, yoga, or stretching session helps signal the body to wake up.
Try Rebounding (Mini-Trampoline) – This boosts lymphatic flow and helps shake off sluggishness from the time shift.
Avoid Heavy Workouts at Night – Late-night intense exercise can disrupt melatonin production, making it harder to sleep.
🌑 6. Sleep Support for DST Transition
Take Magnesium Before Bed – Helps relax muscles and promote deep sleep (try magnesium glycinate or Calm powder).
Drink Chamomile + Passionflower Tea – Supports nervous system relaxation and better sleep quality.
Consider a Small Dose of Melatonin (0.3-1mg) – If struggling to adjust, a very low dose of melatonin can help reset the sleep cycle naturally.
🔥 Bonus Tip: Plan To Detox & Fast Around DST
Why not use the time shift as a natural reset period overall? You can reset more than your internal clock. Consider a 24-hour fast, juice cleanse, or light detox meal plan during the transition to give your body extra energy to adapt.
Final Takeaway
Instead of relying on artificial time shifts, focus on real biological time — sunlight, grounding, hydration, and sleep hygiene. DST is temporary, but your natural rhythm is eternal! 🌞✨
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