Every year, when the clocks “spring forward,” many of us notice a lot of changes in our day-to-day, including workouts that feel harder, motivation that sort of dips and energy levels that feel off. While it’s tempting to blame a lack of discipline or routine, the reality is refreshingly more biological. In fact, daylight saving time (DST) doesn’t just change the clock—it temporarily disrupts the body’s internal timing system.
Our circadian rhythm (AKA the roughly 24-hour cycle that regulates our sleep, hormones, metabolism and more) is tied closely to light exposure and sleep timing. So when daylight saving time takes away an entire hour of sleep seemingly out of nowhere, the connection between environmental light and our body’s internal clock gets thrown off, explains Chrissy Lawler, L.M.F.T., a licensed marriage and family therapist and sleep specialist. Think of it as kind of like often experiencing a mild case of jet lag without leaving home.
That ripple effect can influence everything from mood and focus to physical performance. You might wake up feeling groggier than usual, notice your workouts feel tougher even at the same pace, or feel slightly less coordinated during training sessions. “When sleep and circadian timing are disrupted, perceived exertion tends to increase and recovery can take longer,” Lawler explains.
The good news: your body does adjust. Most people realign their circadian rhythm within about three to seven days, according to Sunjya Schweig, M.D., an integrative family physician and founder of the California Center for Functional Medicine. However, some people feel the effects more strongly than others. “Night owls, teens, and people who are already sleep-deprived tend to struggle more because their internal clocks naturally run later than the social schedule requires,” Schweig says.
One surprising tool that can help speed up the adjustment process? Exercise. Physical activity—especially when you’re moving outdoors in natural light—acts as a powerful signal to your circadian rhythm that it’s time to be awake and alert. Tweaking your workout timing and slightly reducing intensity for a few days can help stabilize energy levels, support recovery, and prevent you from pushing too hard while your body catches up.
In other words, instead of forcing your usual routine when you’re running on less sleep, it helps to work with your body for a few days. Small adjustments—like shifting workouts slightly later, easing up on intensity, or prioritizing recovery—can make the transition much smoother.
The good news: you don’t have to skip your workouts entirely. Here, experts share how to adjust your workout routine for DST.
1. Dial back intensity—for a bit
For the first few days after the time change, Michael Breus, Ph.D., clinical psychologist, and author of The Sleep Doctor’s Diet Plan: Lose Weight Through Better Sleep, recommends intentionally reducing your training intensity by about 10 to 20 percent. “Keep your workout schedule consistent so you maintain routine, but lower the weight, shorten the intervals or decrease total volume,” he says.
Why? He explains that sleep disruption can also affect coordination, reaction time and how well your body recovers between workouts, which means pushing at full intensity right away may increase your risk of injury. Giving yourself a few lighter training days allows your body and nervous system time to catch up while your circadian rhythm resets. Think of it less as skipping workouts and more as a short window of strategic recovery that helps you come back stronger.
2. Try to get morning light with movement
When the clocks spring forward, your schedule might change instantly, but your circadian rhythm doesn’t adjust quite as quickly. In fact, for a few days, your internal clock is basically playing catch-up, which can leave you feeling groggy or low on energy, especially in the morning. One of the most effective ways to help your body recalibrate is by getting morning light exposure, according to Dr. Breus. “Natural light signals to the brain’s master clock—the suprachiasmatic nucleus—that it’s time to be awake and alert,” he says.
Even something simple like a brisk walk in bright daylight can help strengthen your circadian rhythm and make the transition feel smoother. If you naturally lean more toward a night-owl schedule, this step can be especially helpful for getting your internal clock back on track.
3. Avoid late-night high-intensity workouts
If you usually work out at night, you might want to take it a little easier during the week after the time change. Research shows that high-intensity workouts or heavy strength sessions can raise your core body temperature and rev up your nervous system—two things that can make it harder to fall asleep, especially when your sleep schedule is already a bit thrown off.
Instead, Dr. Breus recommends opting for lighter evening movement like yoga, mobility work, an easy bike ride or steady-state cardio. “Protecting sleep that week is more valuable than squeezing in an intense workout at 9 PM,” he adds.
4. Focus on how your workout feels—not the numbers
In the week after daylight saving time begins, your usual pace, weight or workout intensity might suddenly feel harder than it did the week before, according to Dr. Schweig. That’s normal when your body is adjusting to less sleep and a shifted schedule. But instead of pushing yourself to hit the exact same numbers, he recommends trying to use a rate-of-perceived-exertion (RPE) scale to guide your workout. In other words, pay attention to how the workout actually feels.
If something that normally feels moderate suddenly feels tough, it’s okay to scale things back a bit—whether that means slowing your pace, lowering the weight, or shortening the session. Giving yourself that flexibility can help you stay consistent without feeling discouraged. Once your sleep and circadian rhythm settle back into place, your performance will usually follow.
5. Extend your warm-up
When you’re running on less sleep, your body might feel a bit stiffer than usual and your coordination might be slightly off, according to Dr. Breus. That’s why he recommends extending your warm-up during the week after daylight saving time. “Adding an extra five to ten minutes can help your muscles loosen up and give your nervous system time to catch up before the workout gets intense,” he says.
Start with gentle mobility work, activation drills or light cardio to gradually raise your heart rate, and then slowly build into the movements you plan to do during your workout. Instead of jumping straight into max effort, think of it as easing your body into the session so everything feels smoother and more controlled.
6. Fuel and hydrate strategically
Even a small amount of sleep loss can affect how your body regulates blood sugar and hunger hormones, according to research, which is why you might notice stronger cravings or energy crashes during daylight saving time week. When that happens, workouts can feel tougher (especially if you’re under-fueled).
To help keep your energy steady, Dr. Breus recommends aiming for balanced meals that include protein, fiber, and healthy fats, particularly before a workout. Staying well hydrated can also make a noticeable difference in how you feel during training. If possible, skip fasted high-intensity workouts for the first few days after the time change. Keeping your blood sugar stable can help support better energy, performance and recovery.
7. Keep your wake time consistent
One of the most powerful ways to help your body adjust to daylight saving time is surprisingly simple: wake up at the same time each day. “Your wake-up time plays a big role in regulating your circadian rhythm, often even more than when you go to bed,” says Dr. Breus.
Even though it might be tempting to sleep in after losing an hour, he points out that keeping your wake-up time consistent throughout the week (and on weekends) can help your internal clock adapt faster. Over time, that consistency helps regulate energy levels during the day and makes it easier to fall asleep at night.