Every March, the clocks "spring forward" and we lose an hour of sleep. That small shift may not seem like a big deal — but it can have a major impact on your health, focus, and athletic performance. Here’s how to stay ahead of it.
The Real Impact of Losing Sleep
Even just one night of shortened sleep can trigger:
Slower reaction time – critical for athletes in fast-paced sports
Reduced accuracy and coordination – which can lead to missed passes, weak lifts, or slower sprints
Higher cortisol levels (stress hormone) – making it harder to manage stress and stay focused
Increased hunger and cravings – especially for high-sugar, low-nutrient foods
Impaired muscle recovery – sleep is when your body rebuilds and repairs
For youth and teen athletes, these effects can be even stronger. Their bodies are still developing, which means they need more sleep — not less — to recover, grow, and perform.
Nutrition Can’t Outperform Poor Recovery
Even the best nutrition plan can’t make up for poor sleep.
When you’re not well-rested, your body doesn’t absorb nutrients, regulate hormones, or repair muscle tissue efficiently. That means slower progress, increased risk of injury, and lower energy — no matter how dialed in your meals are.
Sleep is the foundation of your recovery pyramid. Without it, everything else — training, hydration, and fueling — starts to fall apart.
How to Protect Your Sleep During Daylight Saving Time
Here’s how to ease the transition and keep your performance on track this week:
Start adjusting early – Try going to bed 15–30 minutes earlier a few days before the time change
Cut screen time before bed – Blue light from phones and tablets disrupts melatonin production
Hydrate consistently – Dehydration can interfere with deep sleep and overall recovery
Eat balanced meals at consistent times – This supports stable energy levels and sleep-wake cycles
Get natural light in the morning – Sunlight helps reset your body’s internal clock after the shift
Sleep Is Your Secret Weapon
Training and nutrition matter — but sleep is where the real recovery happens. Don't let one hour of lost sleep throw off your season.
Prioritize rest, fuel your body, and take small steps now to spring forward without falling behind.
Need help building a recovery-focused nutrition plan for your athlete or team?
Let’s chat — we’d love to support you.
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