Why the BST Time Change Makes You Tired (And How to Reset Your Body)

Twice a year, the clock plays a little trick on us. Every March, it springs forward to British Summer Time (BST), and suddenly, we’ve lost an hour of precious sleep. It sounds harmless, but if you’ve ever felt unusually groggy, moody, or just a bit off after the time change, you’re not imagining things. That tiny 60-minute shift throws off your circadian rhythm - the internal body clock that governs sleep, digestion, energy levels, and even hydration.

But instead of just surviving the transition, let's use it as an opportunity to reset our health habits. Here’s how to hack your sleep, energy, and hydration levels to make the transition work for you instead of against you.

How Does BST Affect Your Body?

Your body’s internal clock thrives on consistency, and daylight plays a major role in keeping it in sync. When we lose an hour in March, here’s what happens:

• Sleep Disruption – It can take up to a week for your body to adjust, leading to poor sleep quality and morning grogginess.
• Brain Fog & Lower Productivity – Less sleep means less REM (dream) sleep, which affects focus, memory, and energy levels.
• Increased Stress & Mood Swings – A sudden sleep deficit can elevate cortisol (the stress hormone), making you feel anxious or irritable.
• Hydration Imbalance – Since sleep helps regulate hydration, poor sleep can lead to dehydration, leaving you feeling more sluggish than usual.

The good news is - you can outsmart the clock change with a few simple hacks.

5 Ways to Outsmart the Clock Change

1. Start Prepping a Few Days Early

If you wait until the night before BST to adjust, you’ll feel the hit hard. Start going to bed 15 minutes earlier in the days leading up to BST. This gradual change helps your body adjust more smoothly, making the transition feel like less of a shock.

Tip: If you're struggling to fall asleep earlier, snack on magnesium-rich treats like almonds, dark chocolate, or bananas - they’re packed with calming nutrients that support relaxation.

2. Prioritise Morning Sunlight

Sunlight is like a natural espresso shot for your brain. Exposure to natural light in the morning helps reset your circadian rhythm, telling your body that it’s time to wake up.

Tip: Spend 15-30 minutes outside within an hour of waking up. If you can’t get outside, sit near a window or use a light therapy lamp - it can work wonders in helping regulate melatonin levels. 

3. Hydrate First, Caffeinate Later

It’s tempting to reach for coffee first thing, but dehydration is a hidden culprit behind BST fatigue. Your body loses fluid overnight, and the time change can make it worse.

Tip: Start your morning with a large glass of water before caffeine. Or, treat yourself to PRESS cold-pressed juices for hydration and a hit of vitamins to fuel your day.

4. Rethink Your Caffeine Strategy

Yes, coffee is life, but too much caffeine - especially late in the day -  can make your energy crash worse. Overdoing it can also sabotage sleep, making it even harder to adjust.

Tip: Stop caffeine after 2 p.m. to avoid sleep disruption. Try replacing coffee for matcha or green juice instead of coffee in the afternoon for a steadier energy release.

5. Eat To Support Energy Levels

Your diet plays a huge role in how you adjust to BST. The right nutrients can help fight fatigue, improve sleep, and keep blood sugar steady, so make sure you’re prioritising: 

• High-protein breakfasts – think eggs, Greek yogurt, or PRESS Breakfast Bowls, for a tasty, balanced start.
• Magnesium-rich foods – leafy greens, bananas, and almonds help with relaxation and sleep.
• Low-sugar snacks – to prevent energy crashes, swap processed snacks for natural options like nuts or fruit.
  

Conclusion - Make BST Work For You 

Instead of dreading the clock change, use it as an opportunity to upgrade your habits. By focusing on better sleep, hydration, and nutrition, you won’t just adjust faster - you’ll come out feeling even better than before. So, set that alarm, grab your morning sunlight and green juice, and let’s make this time shift a wellness win. 

References: 

https://thesleepcharity.org.uk/ 
https://www.health.harvard.edu/staying-healthy/the-dark-side-of-daylight-saving-time 
https://www.sleepfoundation.org/circadian-rhythm/daylight-saving-time