(Whether you have kids, pets, or are just surviving as a human.)

Ah, daylight savings time—the biannual event that reminds us how much our sleep schedules are hanging on by a thread. Particularly when you’re springing forward, the struggle is real. Add in balancing a career, a family, or just the emotional well-being of your houseplants, and the time change can feel like a cruel joke.

But don’t worry—you’re not alone in the grogginess. Here’s how to survive the transition without completely losing your sanity (or at least, with minimal damage).

1. Accept That It’s Going to Feel Like Jet Lag—Without the Vacation

No, you didn’t just get back from an exotic getaway. But your body might think otherwise. It’s completely normal to feel off for a few days (or a week, let’s be honest). The key is to be kind to yourself. Prioritize rest, hydrate like you’re training for a marathon, and don’t panic if your productivity dips a little.

2. If You Have Kids, Prepare for Chaos

Kids and daylight savings time go together like coffee and anxiety. Their tiny internal clocks do not care what the government says about time. Morning wake-ups will be wonky, bedtime routines will be questioned, and there’s a good chance you’ll be explaining, “No, it’s not time for breakfast yet” at least five times before sunrise.

The best thing you can do? Gradually shift their schedule by 10-15 minutes in the days leading up to the time change. And if you didn’t do that this year? Well… there’s always next time. For now, try to shift your family’s schedule a little slower than the hour you bump up the clock.

3. If You Have Pets, Expect Confusion (and Judgment)

Dogs and cats don’t check clocks. They check their stomachs. When breakfast is suddenly an hour late, you will hear about it. Loudly. Some pets will adapt quickly, while others will hold a grudge. Either way, prepare for some side-eye and a few extra demands for treats.

A slow adjustment can help—feeding them in small increments leading up to, or right after, the time change might ease their indignation. Or, if you have a cat, just accept that they run the house and you’ll be adjusting to their new schedule instead.

4. Caffeine, But Make It Strategic

If your first instinct is to chug coffee like it’s an emergency, take a breath. Yes, caffeine is your friend, but overloading too late in the day can make it even harder to fall asleep at your new bedtime. Try to get your coffee fix in before 2 p.m. and lean into hydration for the rest of the day.

If you need a midday boost, consider a short walk outside instead. Sunlight helps reset your internal clock—plus, fresh air might help with that “I need a nap at 3 p.m.” feeling.

5. Wind Down Earlier (Even If Your Brain Fights It)

Your body thrives on routine, so even though it might feel unnatural, try to start winding down a little earlier. Dim the lights, avoid screens an hour before bed (yes, even doomscrolling), and maybe swap out the extra glass of wine for some herbal tea.

If you’re really struggling, melatonin can be helpful in the short term—just don’t rely on it for long. And if you do end up watching just one more episode of your show before bed… well, no judgment.

6. Give Yourself Grace

At the end of the day (or the weirdly bright morning), adjusting to daylight savings time is rough on everyone. You might feel a little sluggish, your kids might be cranky, and your dog might stare at you like you’ve personally betrayed them. But within a week or so, things will settle.

Until then, be patient with yourself. Prioritize sleep, move your body, and if all else fails, embrace the extra coffee. You’ve got this.

And if you’re feeling really off balance? We’re here to help. Whether it’s stress, sleep, or just the general chaos of life, Well Balanced Women is here to support you. Let’s navigate this time change (and everything else) together.

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