Navigating the Time Change: How to Support Your Sleep and Nervous System
As the clocks shift this week, you might notice your body feeling just a little “off.” You’re not imagining it — that one-hour difference can have a surprising impact on your sleep, mood, and even your sense of stability.
For many people, especially those recovering from trauma or working in high-stress environments, this disruption can feel more intense. That’s because our nervous systems crave rhythm and predictability — it’s how we feel safe. When that rhythm changes, even slightly, the body has to recalibrate.
Why the Time Change Affects Us So Deeply
Our bodies are guided by an internal 24-hour clock called the circadian rhythm. This rhythm is influenced by light, temperature, and consistency. When we suddenly shift our clocks, our brains don’t automatically follow — it’s like having mild jet lag.
During this transition, you might notice:
Feeling groggy or wide awake at unusual times
Changes in appetite or digestion
Emotional sensitivity or irritability
Difficulty concentrating or remembering things
These reactions aren’t a sign of weakness. They’re your body’s way of saying, “I’m trying to find my rhythm again.”
The Intersection of Sleep and the Nervous System
From a trauma-informed perspective, this is especially important to understand. Sleep and the nervous system are intimately connected. When sleep is disrupted, the body’s ability to regulate emotion and stress decreases.
For trauma survivors, sleep can also feel unsafe — closing your eyes and relaxing your guard might unconsciously signal danger. So, when something like a time change throws off your natural rhythm, your nervous system may become more alert or reactive.
The goal isn’t perfection — it’s compassion. The more gently we support our bodies through these shifts, the easier it becomes to return to equilibrium.
5 Gentle Ways to Support Your Sleep and Nervous System This Week
Ease Into the Change: If you haven’t already, start adjusting your bedtime and wake-up time in 15-minute increments. This helps your internal clock catch up without such a sharp jolt.
Get Morning Sunlight: Natural light is one of the strongest cues for resetting your circadian rhythm. Aim for 15–30 minutes of sunlight exposure in the morning, even if it’s cloudy. Step outside, stretch, or take your morning coffee outdoors if you can.
Prioritize Wind-Down Time: In Why We Sleep, Matthew Walker emphasizes that sleep begins before your head hits the pillow. Create a calming 30–60 minute ritual that helps your body transition out of “doing mode.”
Try: dimming lights, journaling, gentle stretches, or listening to calming music.Regulate Your Nervous System During the Day: Good sleep starts with how we move through the day. Small moments of regulation — deep breathing, grounding exercises, mindful breaks — signal safety to your body. When you go to bed, your system won’t feel like it’s slamming on the brakes.
Be Gentle With Yourself: Your body may need a few days to adjust. You might feel more tired, emotional, or easily overwhelmed. Try to resist judging yourself. You’re not lazy or unmotivated — you’re recalibrating.
Sleep as an Act of Self-Trust
If you think about it, sleep requires vulnerability. It asks us to release control and trust that our body knows how to restore itself. For many people who have experienced trauma, that level of surrender can take time to rebuild.
This week, as your routine shifts with the time change, see if you can treat sleep as a form of self-compassion — not another task on your to-do list. Let rest be an act of care, a way of saying to your body, “You’ve done enough for today. You can rest now.”
✨ Next week, I’ll be sharing the final post in this series: “Sleep, Dreams, and Emotional Healing” — exploring how dreams help us process emotions and integrate experiences, and what that means for trauma recovery. Until then, take it slow, get your sunlight, and honour your body’s need to rest.