When we first spring ahead to Daylight Saving Time, many of us can’t say we have much “spring” in our step.

While Daylight Saving Time disrupts our circadian rhythm, our natural 24 hour wake-sleep cycle, introducing sunlight and darkness at the newly appropriate times trains your body to adjust to the new schedule. Light suppresses your body’s production of melatonin, the hormone which causes you to feel sleepy.

Rather than grumbling through those first few days, bleary-eyed and in search of coffee, use sunlight as a more effective tool to help reset your body’s internal clock.

On Sunday morning, force yourself to wake up at the “new” time and throw open the curtains to let in the first rays of sunrise. Get outside for as long as you can, whether that means taking a walk around the block or exploring the yard with the grandkids to see what Mother Nature is up to as she unveils her intentions for early spring.

When night begins to fall, fight the urge to use artificial light to keep your day going. Dim the lights to cue to your body that it’s time to wind down. Power down the electronic devices, too. Light from TVs and tablets are still perceived by your brain to be sources of light that tell the body, “It’s time to be awake.”

Research suggests that it’s tougher for night owls to adjust to Daylight Saving Time.* While early birds may once again feel like their chipper selves come Monday morning, those naturally wired to stay up later may still approach their work week groggily.

Avoid the temptation to overload on caffeine. Instead, repeat the sunlight approach. When you pull up to the office on Monday, park farther away so that you’re exposed to sunshine just a bit longer as you walk to the doors. Go outside midday for a quick stretch, or if it’s warm enough, a bite to eat outside. Make the effort to adjust, and your body will respond – just, perhaps, a bit more slowly when compared to those early birds.

With a bit of planning, resetting your internal clock using natural sunlight will help to ease your body into its new daily routine.

Spring is on its way and, with it, longer days to enjoy time in the garden to work or relax.

* (Kantermann, T; Juda, M; Merrow, M; Roenneberg, T (2007). “The human circadian clock’s seasonal adjustment is disrupted by daylight saving time”. Current biology 17 (22): 1996–2000.)