Losing an hour of sleep doesn’t have to mean losing your energy too. With a few simple shifts, you can reset your rhythm and feel more in control of the change.

At Buddy, we’re always thinking about how design, light, and little rituals can make a big difference. That’s why this edition of The Little Things That Matter is all about Daylight Saving Time—not just how to adjust, but how to make the most of it.

Why the Shift Feels So Off

When the clocks jump forward, your body clock doesn’t magically reset with it. Sleep researchers say it can take up to a week to feel normal again. That’s because even just one hour of lost rest can impact your focus, mood, and energy. But it doesn’t have to stay that way.

What’s Working for Us

We asked our community how they’re getting their hour back, and the answers were refreshingly realistic.

• Sleep-Supportive Snacks: Victoria, a business owner, swears by a nighttime snack of frozen cherries, bananas, and almonds. Why? They’re all rich in melatonin or tryptophan, natural compounds that support your sleep cycle.
• Ditch the Phone, Go Outside: Julie, a healthcare marketing manager, leans into longer days by staying active and spending time outdoors. She also avoids screens at bedtime (we know, it’s hard)—because the best wind-down routines start by logging off.
• Use Light to Help You Wind Down: For me, falling asleep earlier during Daylight Saving is always hard. I switch my Buddy to Velvet Dream—the red light helps me wind down, and it’s been shown to support melatonin production, which makes sleep come easier.

Tips for an Easier Transition

Along with our community’s tips, here are a few more small shifts that can help your body adapt:

• Shift your bedtime gradually: Try going to bed 10–15 minutes earlier each night the week leading up to the time change
• Let morning light in: Exposure to sunlight first thing helps reset your internal clock. Open your blinds, step outside, or turn on your brightest Buddy color (like Pastel Sunrise).
• Stick to your schedule: As tempting as it is to sleep in, keeping a consistent wake-up time—even on weekends—helps your body adjust faster.
• Use Buddy’s light to wind down: Gradient light tones ease overstimulation and help reduce the jarring feeling of late-night screen time.

What’s Your Reset Ritual?

Everyone adjusts differently, but we all have little habits that help. What’s your go-to trick for adjusting to Daylight Saving Time? Share your tip in the comments—you might just be featured in our next edition of The Little Things That Matter.

Let’s take back the hour, together.