How do you reset your body clock after a time change?

Ever feel like your sleep schedule is completely off? Maybe you’re staying up too late, struggling to wake up in the morning, or feeling drained no matter how much sleep you get. Your body clock, also known as your circadian rhythm, controls your sleep-wake cycle, energy levels, and even hormone production.

But plenty of things can throw it off—late-night scrolling, shift work, travel, stress, or even Daylight Saving Time. When the clocks change, your body has to adjust to a new schedule, which can make you feel groggy and out of sync for days or even weeks. The good news? With a few simple, science-backed changes, you can reset your internal clock and get back to waking up refreshed and feeling energized throughout the day.

Signs your body clock is off

Not sure if your circadian rhythm needs a reset? Here are some common signs:

• Struggling to fall asleep or waking up at odd hours
• Feeling groggy even after a full night’s sleep
• Energy levels all over the place throughout the day
• Brain fog, mood swings, or just feeling sluggish

If this sounds like you, don’t worry—there are ways to fix your sleep schedule and get your body clock back on track.

Simple ways to reset your body clock

1. Get the right light at the right time

Light is one of the biggest factors that controls your circadian rhythm.

• Get morning sunlight: Stepping outside first thing in the morning helps your body stop producing melatonin (the sleep hormone) and makes you feel more awake.
• Cut back on screens at night: Blue light from phones, tablets, and TVs tricks your brain into thinking it’s daytime. Try switching to warm lighting or using blue-light filters.
• Use light therapy if needed: If you deal with seasonal changes, daylight saving time adjustments, or night shifts, a light therapy box can help regulate your body clock.

2. Stick to a consistent sleep schedule

Your body loves routine, especially when it comes to sleep.

• Go to bed and wake up at the same time every day—even on weekends.
• If you need to shift your schedule, do it gradually, in 15- to 30-minute increments.
• Avoid sleeping in, even after a bad night’s sleep. It only makes things worse in the long run.

3. Create a wind-down routine

A relaxing bedtime routine tells your body it’s time to sleep.

• Try meditation, light stretching, reading, or a warm bath to help you unwind.
• Avoid caffeine, alcohol, and heavy meals at least a few hours before bed.
• Keep your bedroom cool (60-67°F), dark, and quiet for better sleep quality.

4. Pay attention to what you eat and drink

What you eat can affect how well you sleep.

• Cut back on caffeine, alcohol, and heavy meals in the evening.
• Try foods that support sleep, like nuts, bananas, and herbal teas (chamomile, valerian root, or peppermint).

5. Use movement and exercise wisely

Exercise helps regulate your body clock, but timing matters.

• Morning workouts help reinforce wakefulness and boost your energy.
• Intense workouts too close to bedtime can make it harder to fall asleep, so stick to gentle movements like yoga in the evening.

How meditation helps reset your body clock

Meditation can be a game-changer when it comes to sleep. It helps lower stress hormones, improve sleep quality, and calm the nervous system so you can fall asleep faster and wake up feeling more rested.

Sleep-friendly meditation techniques to try

• Breathing exercises (like 4-7-8 breathing) to relax your body
• Guided meditations that help quiet a racing mind
• Body scan meditation to release tension before bed

The Balance app has personalized sleep meditations designed to help you fall asleep naturally—no sleep aids needed.

When to get professional help

If you’ve tried everything and still struggle with insomnia, extreme fatigue, or a sleep disorder like sleep apnea, it might be time to see a sleep specialist. Some conditions, like delayed sleep phase syndrome, require professional treatment.

Ready to improve your sleep?

Getting your circadian rhythm back on track doesn’t have to be complicated. By making small adjustments—like getting more sunlight, sticking to a consistent schedule, and winding down properly—you can reset your body clock and start waking up feeling refreshed.

Need extra support? The Balance app has sleep meditations designed to help you relax, unwind, and get the rest you need.