Still Feeling Off After the Time Change? Here’s Why—and How to Get Back on Track

We’re a couple of weeks into the fall time change, but if you’re still feeling sluggish, unfocused, or just a little “off,” you’re not alone. Even though the clock only shifts by an hour, that small difference can have a surprisingly big impact on your body and mood.

Why the Time Change Hits Harder Than You’d Expect

Our bodies run on an internal clock called the circadian rhythm, which regulates everything from sleep and digestion to hormone release and energy levels. When we “fall back” and the daylight fades earlier in the evening, it can throw that rhythm out of sync—almost like a mild case of jet lag.

Fewer daylight hours also mean a drop in melatonin and serotonin balance, two key hormones tied to sleep and mood. That can leave you feeling tired earlier in the evening, groggy in the morning, or even a bit more anxious or down during the day.

Dr. Sarkar explains that "the transition to daylight saving time (DST) or standard time can cause circadian misalignment, resulting in symptoms such as insomnia, and dissatisfaction with sleep especially in the days following the change. Evening chronotypes (those who naturally prefer later bedtime) and individualys with certain genetic predispositions tend to adapt more slowly and experience more pronounced symptoms. The acute effects include not only sleep issues but also increased risk of cardiovascular events and mood disturbances."

How to Reset Your Rhythm

The good news: there are simple, natural ways to help your body and mind adjust.

Maximize morning exposure to bright light to help advance the circadian clock and promote earlier sleep onset and wake times.
Minimize evening light exposure, especially from screens and artificial sources, to avoid further delaying the circadian phase.
Maintain consistent sleep and wake times to reinforce the new schedule.
Consider short-term use of melatonin in the evening to facilitate circadian adjustments, though evidence for it's effectiveness is mixed and caution is advised for those with epilepsy or autoimmune conditions.
Engage in regular physical activity and avoid large meals or caffeine close to bedtime to support sleep quality.

The process of re-entrainment typically takes several days, with most people adjusting within a week, but some require longer depending on their chronotype and adherence to these strategies.

The Dark Commute: Staying Alert and Safe

Another challenge this time of year? The evening commute. Many of us now leave work when it’s already dark—a sudden shift that can affect both focus and safety.

Here are a few driving tips for the darker months:

Give your eyes time to adjust. Your vision needs several minutes to adapt from indoor lighting to nighttime conditions. Avoid rushing onto the road immediately after leaving a bright building.
Clean your windshield and headlights. Dirt, fog, or glare can reduce visibility significantly at night.
Dim your dashboard lights. Too-bright interior lights can make it harder to see outside your vehicle.
Stay extra alert for pedestrians and wildlife. Shorter days mean more people walking or jogging in low light—and animals are often more active at dusk.
If you feel drowsy, don't push it. Pull over (safely), stretch, or grab a few minutes of fresh air. Fatigue-related accidents increase after the time change.

Bottom Line

Your body isn’t lazy—it’s just recalibrating. The shift in daylight, coupled with colder weather and busier schedules, can take a toll on energy and mood. Give yourself grace, prioritize sleep, and build small habits that support your body’s natural rhythm.

With a few mindful changes, you’ll be back in sync in no time—and ready to make the most of the season ahead.