How Does Daylight Savings Affect Your Stress, Cortisol, and Weight?

Twice a year, the clock shifts forward or backward, disrupting our daily routine and internal clock. While an extra hour of sleep in the fall might feel like a gift, and longer daylight in spring seems like a productivity boost, the truth is that daylight savings time (DST) can throw off your body's delicate hormonal balance.

So, how exactly does DST impact stress levels, cortisol production, and even your weight? Let’s break it down.

#1 -The Disruptive Effect on Cortisol

Cortisol is often called the "stress hormone" because it helps regulate energy, metabolism, and your body's response to stress. Your body naturally follows a circadian rhythm, which controls when cortisol levels rise and fall throughout the day. Ideally, cortisol peaks in the morning to help you wake up and gradually decreases in the evening to prepare for sleep.

When daylight savings time shifts your schedule, your body has to recalibrate this cortisol rhythm. This can lead to:

• Higher stress levels as your body struggles to adjust.

• Morning grogginess due to lower-than-normal cortisol levels upon waking.

• Difficulty winding down at night if cortisol remains elevated too late in the evening.

#2 - The Link Between Cortisol, Sleep, and Weight Gain

Your sleep cycle is closely tied to cortisol levels. Disrupting this balance with DST can trigger:

• Increased cravings for sugar and carbs – When you're sleep-deprived, your body produces more ghrelin (the hunger hormone) and less leptin (the satiety hormone), making you reach for comfort foods.

  
  

• Slower metabolism – Poor sleep leads to higher insulin resistance, which can contribute to weight gain over time.

  
  

• Higher fat storage – Chronic cortisol elevation can promote fat storage, especially around the abdomen, making it harder to lose weight.

#3 - Seasonal Changes and Emotional Stress

For many, DST means less daylight exposure in the fall and winter months, which can contribute to seasonal affective disorder (SAD) or simply feeling more fatigued and unmotivated. Less sunlight can lead to:

• Lower serotonin levels, increasing feelings of anxiety and stress.

• Reduced vitamin D absorption, which plays a role in mood regulation.

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How to Minimize the Impact of DST on Stress and Weight

 

Start Adjusting Early

• Gradually shift your sleep schedule by 15-30 minutes in the days leading up to the time change.

• Maintain a consistent bedtime and wake-up time to regulate cortisol levels.

☀️ Get Morning Sunlight

• Sun exposure in the morning helps reset your circadian rhythm and regulate cortisol naturally.

• Spend at least 10-15 minutes outside within an hour of waking up.

🍽 Eat a Balanced Diet

• Prioritize protein and healthy fats to help stabilize blood sugar and prevent cortisol spikes.

• Reduce caffeine intake in the afternoon to avoid disrupting sleep.

🏃‍♀️ Move Your Body

• Exercise helps regulate cortisol levels, but avoid intense workouts late at night, as they can keep cortisol high when it should be decreasing.

😴 Prioritize Quality Sleep

• Avoid screens an hour before bed to prevent blue light from disrupting melatonin production.

• Consider magnesium or adaptogenic herbs like ashwagandha to support relaxation.

  
  

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Final Thoughts

Daylight savings time is more than just an inconvenience—it can have real effects on your stress, hormone balance, and weight. By understanding how your body responds and taking steps to mitigate the impact, you can transition through time changes smoothly without letting them sabotage your health goals.

Looking for personalized support to help balance your hormones, manage stress, or optimize your weight loss journey? Radiant Vitality is here to help! Schedule a consultation today to get a plan that works with your busy lifestyle.