How to Reset Your Circadian Rhythm Post-Daylight Savings

October 31, 2025

As we begin to transition out of daylight savings time, many people will experience what feels like a mild case of jet lag. According to Jacqueline D. Kloss, PhD, professor in the Department of Clinical Psychology at Philadelphia College of Osteopathic Medicine (PCOM) and a licensed clinical psychologist with expertise in sleep health, it's common to notice temporary sleep disruptions, mood changes or sluggishness following the shift.

“Our body's internal clock, or circadian rhythm, needs a few days to sync with the new schedule,” said Dr. Kloss. “That adjustment period can impact alertness, concentration and even mood, but there are some simple strategies you can try to help ease the transition.”

Both the American Academy of Sleep Medicine and the American Medical Association have called for the end of seasonal time changes, recommending a move toward permanent standard time. Dr. Kloss notes that standard time is more closely aligned with our biological rhythms, allowing us to receive early morning light. A consistent bed- and wake- rhythm coupled with exposure to morning light can enhance energy, mood and overall sleep quality.

To help buffer the effects of the time change and support healthy sleep patterns, Kloss recommends the following strategies:

• Seek morning light. Head outdoors or sit by a window upon waking. Early daylight exposure helps align your circadian rhythm and promotes alertness throughout the day.
• Stick to a schedule. Keep consistent bedtimes and wake times – even on weekends. On average, seven to eight hours of sleep is optimal. Consistency is especially helpful during the transition period of seasonal time changes.
• Prepare your environment. Set your clocks back before bedtime, listen to your body's natural cues, and when you begin to feel sleepy, then head to bed.
• Limit alcohol and caffeine. Alcohol can disrupt sleep, and excess caffeine can make it harder to fall asleep when you need to.
• Be mindful on the road. Fatigue and reduced alertness can increase the risk of accidents during the first few days after a time change so it's critical to avoid driving when feeling drowsy.

For those struggling with sleep issues, PCOM's Psychological Services Center offers evidence-based behavioral sleep medicine services, including 1:1 cognitive-behavioral therapy for insomnia and a Sleep Group for Women focused on improving sleep health through practical strategies and support.

To learn more or schedule an appointment, visit the pcomhealth.org/psychological-services or call 215-871-6487.

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