Beat the Daylight Savings Slump: Expert Tips for a Smooth Transition

Preparing for Daylight Savings: Tips from Jim LaValle

As November approaches, many Americans brace themselves for the Daylight Savings time change on November 2. While this shift allows us an extra hour of sleep, it often results in decreased energy, focus, and mood stability as our bodies adjust. Jim LaValle, the Chief Science Officer at Life Time and an authority on healthy living, shares invaluable insights on how to effectively transition through this period.

The Impact of Time Change

According to the American Academy of Sleep Medicine's 2025 Sleep Prioritization Survey, a staggering 54% of adults in the U.S. report adverse effects on their sleep schedules due to seasonal time changes. This is not just a minor inconvenience—an hour's shift can disrupt our body's internal biological clock, impacting our overall wellbeing, sleep quality, and mood. To navigate this transition smoothly, Jim LaValle emphasizes the importance of preparation and adaptability.

Expert Tips for a Seamless Transition

Jim LaValle recommends several strategies to help individuals adjust more easily to the upcoming time change:

1. Ease Into It Early: Begin adjusting your sleep routine by shifting your bedtime and wake-up time by 15–20 minutes a few days prior to the official time change. This gradual transition helps your body recalibrate without the initial shock.

2. Prioritize Morning Light Exposure: Exposure to natural sunlight in the morning is crucial for resetting your internal clock. Aim to spend at least 20-30 minutes outdoors within the first hour of waking. If it's still dark outside, consider using a light therapy lamp for 15–20 minutes to stimulate cortisol production and enhance your alertness throughout the day.

3. Stick to a Routine: Maintaining consistency is key. It may take up to a week for your body to fully adjust, so ensure you stay hydrated and consume nutrient-rich meals. Keeping consistent sleep and meal times—even on weekends—can reinforce your body's internal clock and enhance mood and energy levels. Eating late at night can interfere with melatonin release and disrupt insulin sensitivity, ultimately affecting your recovery and next-day energy.

4. Set the Scene for Sleep: Creating a conducive sleep environment is essential. Dim the lights, minimize screen time before bed, and keep your bedroom temperature cool (around 65-69°F). Supporting your sleep quality can be further enhanced with supplements like LTH Dream, a drink mix designed to promote restful sleep without melatonin and infused with calming nutrients and magnesium.

5. Cut Back on Caffeine and Alcohol: Avoid caffeine after midday and minimize alcohol consumption in the evening. Both substances can hinder deep sleep and lead to morning grogginess. Instead, consider incorporating electrolytes from products like LTH Hydrate into your routine to stay refreshed.

6. Move Your Body, But Not Too Late: Regular exercise enhances sleep quality, but avoid vigorous workouts close to bedtime as they can elevate cortisol levels and body temperature, making it harder to sleep. Aim to work out in the morning or early afternoon and leave a window of at least two hours before sleep for any intense exercise.

Adjusting Your Circadian Rhythm

LaValle points out that it typically takes three to seven days for your circadian rhythm to adapt fully to a one-hour time change. He shares, "I understand how challenging time changes can be, but with the right strategies, I have experienced significantly more positive outcomes." With careful management of sleep, nutrition, and daily habits, people can set themselves up for success during this transition period.

For those seeking support in their sleep quality, LTH Dream Multi-Mag Sleep Support Powder, available in mixed berry and piña colada flavors, is NSF-certified for content and sport, ensuring purity and quality. These products, along with LTH Chill and LTH Hydrate, are accessible at Life Time locations and online.

To learn more about Life Time, their LTH supplements, and gain further insights on sleep, visit their website or follow them on social media platforms. Life Time continues to empower individuals through health, wellness, and a balanced lifestyle that emphasizes living well.

About Life Time

Life Time (NYSE LTH) fosters healthy lifestyles through its athletic clubs across the U.S. and Canada, complemented by a robust app that provides personalized health insights. With a commitment to quality and innovation, Life Time aims to assist individuals of all ages in achieving their health and wellness goals.