5 Top Tips to Spring Forward into a New Season

As the days grow longer and the chill of winter fades, we find ourselves on the brink of Daylight-Saving Time (DST).

Every year, we “spring forward” and change our clocks to help make the most of the daylight. 2025, clocks will move forward by one hour at 1 am on 30th March.

While this simple act may seem like a small adjustment, it can significantly impact our sleep, productivity, and daily routines. Losing an hour of sleep might not sound like a big deal, but studies show that DST can have short-term effects on your body and mind. Some people experience irritability or mild seasonal affective disorder symptoms as their bodies adjust.

Are you willing to spring into action? Let’s explore what you can do to prepare for the time shift and make the transition as smooth as possible.

1. Start Adjusting Early

Gradually shift your sleep schedule by 15–30 minutes each night leading to the time change. This will help your body ease into the new schedule.

2. Prioritise Sleep Hygiene

Stick to a consistent bedtime, limit screen time before bed, and avoid caffeine or alcohol in the evening. A well-rested body will handle the transition better.

3. Fuel Your Body with Nutrition

What you eat significantly affects how well you adjust to the change in time. Consider these nutritional tips:

• Eat foods rich in magnesium and potassium – these minerals help relax your muscles and promote better sleep. Try bananas, leafy greens, nuts, and seeds.
• Limit heavy or sugary meals before bed – eating large meals or sugary snacks late at night can disrupt sleep. Opt for a light, protein-rich snack like Greek yogurt or almonds if you need something before bed.
• Hydrate properly – dehydration can worsen fatigue, so drink plenty of water throughout the day. Herbal teas like chamomile or peppermint can also support relaxation.
• Get enough vitamin D – with longer daylight hours, take advantage of natural sunlight to boost your vitamin D levels, which can improve mood and energy. Include vitamin D-rich foods like salmon, eggs, and fortified dairy products if needed.

4. Get Morning Sunlight

Exposure to natural light in the morning helps reset your internal clock. Take a walk outside or open your curtains to let in the sunshine.

5. Avoid Late-Night Stimulation

Blue light from phones, tablets, and TVs can interfere with melatonin production. Try reading a book or practising relaxation techniques before bed.

Though losing an hour of sleep can be frustrating, the silver lining is more extended, brighter evenings. Use this time to enjoy outdoor activities, exercise, or soak in the sunshine.

So get ready. Set your clocks, nourish your body, prepare your mind, and welcome the new season with energy and enthusiasm!