10 Ways to beat the time change fatigue

If you feel a little foggy after the clocks change, you’re not alone. That one-hour shift can mess with your sleep, your appetite, your focus, basically your whole vibe. The good news: you don’t have to just “power through” it. A few small moves can help you feel normal again faster. 

Here are 10 realistic ways to feel better after the time change, starting today. 

1. Get outside within an hour of waking up.  Morning light is like a reset button for your body clock. Even 10 minutes on the porch, a quick dog walk, or sunshine through your windshield helps. 
2. Move your body early, even a little.  You don’t need a full workout. A short walk, gentle stretch, or a couple flights of stairs can help shake off that “why am I tired?” feeling. 
3. Hydrate before you caffeinate.  It’s tempting to go straight to coffee, but dehydration makes fatigue feel worse. Start with a glass of water first, then have your coffee. 
4. Keep caffeine earlier in the day. If you’re reaching for a late-afternoon boost, it can come back to haunt you at bedtime. Try to keep caffeine to the first half of your day. 
5. Eat at consistent times. Your body clock doesn’t just run your sleep.  It affects hunger, too. Regular meals can help your system settle into the new schedule. 
6. Keep naps short and strategic. If you have to nap, aim for 10–20 minutes. Anything longer can mess with nighttime sleep and make the next morning even tougher. 
7. Dim lights and screens at night.  Bright lights trick your brain into thinking it’s still daytime. Lower the lights after dinner, and consider a screen break the last 30–60 minutes before bed. 
8. Try a slightly earlier bedtime (but don’t force it) If you’re exhausted, go to bed 15–30 minutes earlier for a few nights. If you’re wide awake, don’t stress—do something calm until you feel sleepy. 
9. Make your bedroom a “sleep zone” Cooler temperature, darker room, and less noise can make a big difference. Even small changes, like blackout curtains or a fan, can help. 
10. Be patient with yourself for a week.  You didn’t do anything wrong. Your body just needs a few days to catch up. Keep your routine steady, and it usually gets easier day by day.   

If you’re feeling the time change in Denver this week, I’m right there with you. Be kind to yourself, grab some sunshine when you can, and let’s call it a win if everyone gets out the door with shoes on.