Why Do We Feel So Drained After Daylight Savings? (and how to fix it)
If you’ve noticed that you're especially tired this week, it’s because you're not alone, and it’s not all in your head. When we turn our clocks back, our natural body-clock cycle is disturbed. This is called daylight-saving fatigue, and it occurs because it takes our body-clock cycle time to adapt.
Since you’ve effectively lost an hour of daylight during the night, your body produces more of its sleep hormone, melatonin, earlier than it normally would have. When this is combined with the effects of nighttime darkness, it’s as if your energy is always running late.
Add in late-day caffeine or sugary energy drinks, and your system struggles even more. It’s no wonder so many people spend the first week after daylight savings feeling foggy, sluggish, and unmotivated.
1. Get Sunlight Within the First Hour of Waking Up
The best way to reset your body clock is natural light. Step outside within an hour of waking up, even if it’s cloudy. Exposure to daylight helps your brain produce serotonin, which later converts into melatonin, giving you a smoother sleep-wake cycle.
Even 10 minutes outdoors can make a difference. If you’re stuck inside, open blinds fully or sit near a bright window while sipping water or your morning coffee (or better yet, a POWR Mint).
2. Hydrate First, Caffeinate Smart
Mornings after a time change often feel worse because we’re slightly dehydrated. Start your day with a full glass of water before reaching for caffeine. Then, use caffeine intentionally.
Instead of loading up on 200 mg of caffeine from coffee or energy drinks, try smaller, cleaner doses throughout the morning. POWR Mints deliver 40 mg of natural caffeine, about the same as a small cup of coffee, so you get a lift without the crash later in the day.
That steady, controlled boost helps restore focus and alertness without disrupting your sleep the next night.
3. Move Every Two Hours
Sitting still makes daylight savings fatigue worse. Gentle movement increases oxygen flow and wakes up your nervous system. You don’t need a workout, just take a 5-minute walk, stretch your shoulders, or refill your water bottle.
Pair one of these mini-breaks with a mint, and you’ll create a sustainable energy rhythm throughout the day.
4. Avoid Caffeine After 2 P.M.
When your internal clock is already off, late-day caffeine can delay your ability to fall asleep at night. The goal after daylight savings is to help your body relearn when it’s supposed to rest.
Keep caffeine earlier in the day, ideally before 2 p.m., and switch to herbal tea or water later. This keeps your sleep cycle on track while still giving you that early-day clarity.
5. Keep a Consistent Bedtime
One of the easiest fixes for daylight savings fatigue is consistency. Go to bed and wake up at the same time every day, even weekends. It helps your body rebuild a reliable rhythm and reduces that constant feeling of “catching up.”
If you struggle to fall asleep, dim your lights and screens an hour before bed, stretch lightly, and avoid heavy meals or caffeine close to bedtime.
The Smart Way to Power Through the Time Change
Fatigue post daylight savings time is not a lack of willpower, it’s biology. You just have to get used to the light cycle, and your body just has to get into its rhythm again.
By making small, deliberate changes, such as light, hydration, exercise, and caffeine, you can get through this phase of transitioning and avoid feeling exhausted.
And that is exactly why we have POWR Mints. It all begins when each mint is placed on your tongue, offering a powerful sugar-free kick that is easy on your system and portable enough to take on-the-go whether it is your daily commute, office, or gym bag.
Final Thoughts
The first week after the clock change can feel like a foggy uphill climb. But with the right balance of sleep hygiene, light exposure, and smart caffeine use, you can reset your rhythm faster than you think.
POWR Mints make it simple to stay alert, focused, and in control, all day long.
