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It’s that time of year again — the clocks are about to go back and while an extra hour of sleep sounds dreamy, for many of us, the shift can throw our body clock completely off. You wake up groggy, your energy dips and your usual routine feels suddenly out of sync. But here’s the good news: adjusting to the clock change doesn’t have to be hard. With a few smart strategies and a couple of handy tools, you can glide through the transition with ease.
In this post, we’ll explore practical clock change tips, how to adjust your sleep schedule and ways to maintain energy and mood during the darker days ahead. Plus, I’ll share two Amazon products that can make the shift even smoother: a sunrise alarm clock to wake up naturally and a light therapy lamp to boost energy on dim mornings.
Quick note: This post contains affiliate links and I may earn a small commission at no extra cost to you. It helps support this blog and allows me to keep creating valuable content and tools for your journey. So thank you!
Why the Clock Change Can Be So Disruptive
The main reason we struggle with the clock change is our circadian rhythm which is the body’s natural internal clock that regulates sleep, alertness and energy. When the clocks go back in October (or “fall back” in the US), it shifts our schedule by an hour. Even though it seems small, our bodies notice.
Common challenges include:
- Feeling groggy in the morning despite the extra hour of sleep.
- Trouble falling asleep at your usual bedtime.
- Energy slumps in the afternoon.
- Mood dips or irritability due to less natural daylight.
Add in the seasonal darkness creeping in earlier and it’s no wonder we feel out of sync. But here’s the bright side: there are proven ways to reset your body clock and ease the transition.
Tip #1: Shift Your Schedule Gradually
One of the best clock change tips is to start adjusting your sleep schedule a few days before the clocks change.
- Move your bedtime 15–20 minutes earlier each night.
- Wake up 15 minutes earlier too.
This gentle shift helps your circadian rhythm adjust without a big shock. Even small changes can make a noticeable difference in how alert and refreshed you feel after the transition.
Tip #2: Use a Sunrise Alarm Clock
Waking up when it’s dark can feel like climbing a mountain. That’s where a sunrise alarm clock comes in. These clever devices simulate a natural sunrise, gradually brightening your bedroom to wake you gently.
Benefits include:
- Less morning grogginess.
- A more natural reset for your circadian rhythm.
- A calmer, more energising start to the day.
I always recommend pairing this with light exposure in the morning — open your curtains, step outside or take a brisk 10-minute walk. The combination of a sunrise alarm clock and natural light is one of the simplest ways to adjust to the clock change effectively.
Tip #3: Maximise Natural Light
As mentioned above, daylight is one of the most powerful tools for regulating your body clock. After the clocks go back, mornings are darker, which can confuse your internal rhythm.
- Spend at least 20–30 minutes outside each morning.
- If natural light is limited, a light therapy lamp can help.
A light therapy lamp mimics daylight and stimulates your brain, helping to:
- Boost energy and focus.
- Improve mood during darker months.
- Support your body clock adjustment.
Many people find combining a sunrise alarm clock and a light therapy lamp gives the best results, making mornings brighter and less groggy.
Tip #4: Adjust Evening Routines
The clock change doesn’t just affect mornings, it also impacts evenings. To stay on track:
- Reduce screen time at least an hour before bed. Blue light suppresses melatonin, the sleep hormone.
- Keep a consistent bedtime, even if you feel less tired.
- Try calming activities like journaling, reading or gentle stretching.
This simple pre-bed routine signals to your body that it’s time to wind down, making it easier to fall asleep and wake up refreshed.
Tip #5: Use Strategic Caffeine and Meals
Energy dips can be more pronounced during the clock change week. Combat this with smart caffeine and meal timing:
- Consume caffeine before 2 pm to avoid disrupting sleep.
- Eat smaller, balanced meals, avoiding heavy late dinners.
- Include protein and complex carbs for sustained energy.
Think of these adjustments as tiny clock change hacks that keep your energy steady without feeling forced.
Tip #6: Move Your Body
Exercise is another simple yet effective way to reset your circadian rhythm. Even 10–20 minutes of movement in the morning or afternoon can:
- Boost alertness.
- Help regulate sleep patterns.
- Improve mood and focus.
If possible, try morning walks outside, they combine sunlight exposure with gentle exercise for double benefits.
Tip #7: Embrace the Extra Hour
Instead of dreading the shift, see the extra hour as a gift. This mindset shift is a powerful clock change tip:
- Use the extra hour for mindful activities, such as journaling, meditation or a slow breakfast.
- Treat it as a mini-reset for your body and mind, not a disruption.
A positive mindset helps your body and brain adapt faster and it turns the clock change into a small, enjoyable ritual rather than a struggle.
Quick Summary of the Best Clock Change Tips
Here’s a handy recap of the strategies we’ve covered:
- Shift your sleep schedule gradually.
- Use a sunrise alarm clock to wake gently.
- Maximize morning light or a light therapy lamp.
- Keep consistent, calming evening routines.
- Time caffeine and meals strategically.
- Move your body daily, especially in daylight.
- Treat the extra hour as a positive reset.
Even implementing a few of these tips can make a noticeable difference in how you feel after the clocks go back.
Products That Make the Clock Change Easier
To make the transition smooth, I highly recommend these two Amazon products, which I mentioned earlier:
1. Sunrise Alarm Clock
A sunrise alarm clock gradually brightens your room, helping your body wake naturally. This reduces grogginess and sets your circadian rhythm up for success. It’s perfect for darker mornings and it’s especially helpful during the October clock change.
The Lumie Bodyclock Rise 100 takes this idea to the next level. It gently brightens over 30 minutes, mimicking a real sunrise so you wake feeling refreshed and alert, not startled by an alarm. In the evening, it fades to a soft sunset to help you unwind and fall asleep naturally. Proven to support better sleep and mood, it’s a simple yet powerful way to ease the clock change transition and start your mornings feeling balanced.
👉 If you usually hit the snooze button three times before getting up, this gentle sunrise effect might just change your mornings completely.
2. Light Therapy Lamp
A light therapy lamp provides artificial daylight to boost your energy and mood. Use it in the morning or afternoon to compensate for shorter days and you’ll find yourself adjusting to the time change faster and feeling more alert throughout the day.
One great option is the Caromolly SAD Light Therapy Lamp — a compact, UV-free lamp that delivers 10,000 Lux of full-spectrum light to help lift your mood and restore focus during darker months. With adjustable brightness and color warmth, it’s perfect for your desk, bedside table or morning routine, helping you feel brighter and more balanced after the clock change.
👉 If you tend to feel tired or flat during darker months, the Caromolly SAD Lamp can bring a little sunshine back into your mornings, no matter the weather outside.
Both of these tools are simple investments that pay off in better sleep, improved focus and a smoother transition through seasonal changes.
Mindset Matters: See the Change as a Reset
Beyond practical hacks and helpful gadgets, your mindset plays a huge role. Instead of viewing the clock change as a disruption, treat it as an opportunity to:
- Reset your routines.
- Prioritise sleep and self-care.
- Introduce small, positive changes into your day.
This shift in perspective makes all the difference and suddenly, the clock change isn’t something to survive, it’s something to embrace.
Final Thoughts
Adjusting to the clock change doesn’t have to throw your routine off balance. By planning ahead, prioritising light exposure and making small lifestyle tweaks, you can help your body ease into the new rhythm and even use it as a reset for healthier habits.
Think of it as an opportunity to slow down, refocus and set yourself up for calmer mornings and better sleep as the seasons shift.
✨ Ready to make the transition easier?
- Try the Lumie Bodyclock Rise 100 → to wake up naturally and start your mornings with energy.
- Add the Caromolly SAD Light Therapy Lamp → to your daily routine to keep your mood and focus steady through the darker months.
Remember: even small steps, like adjusting bedtime, seeking light and creating calm routines, make a big difference. You’ve got this.
Related Read
If you’re craving a gentle seasonal reset, check out my post — Simple & Refreshing End of Summer Reset Rituals with the 5-Minute Journal & Matcha Powder →. It’s the perfect follow-up for anyone wanting to carry that refreshed energy into autumn.
