Twice a year, most of us in Ottawa get thrown off by the time change — and “falling back” one hour can feel like a small shift with a big impact. Suddenly, it’s way darker earlier, motivation can dip, sleep can get disrupted, and many people feel a seasonal slump right as winter approaches. Personally, I think we should have gotten rid of daylight savings time a long time ago but that’s just my two cents.
At CrossFit Actus, we know consistency is everything when it comes to fitness. It’s our number one rule at the Gym. So here are practical strategies to help you manage daylight savings time and keep your training momentum strong.
✅ 1. Stick to Your Sleep Schedule
Even though we gain an hour, your body may still feel out of sync. Try going to bed and waking up at your usual time. This helps regulate your circadian rhythm and keeps energy levels stable throughout the day.
Helpful tip: Create a wind-down routine — dim the lights, reduce screen time and pickup a book instead, and avoid caffeine anytime after 2:00 pm.
✅ 2. Get Morning Light Exposure
Ottawa gets darker earlier, which can throw off hormones responsible for alertness and mood. The simplest strategy is to get outside within the first hour of waking. Even 10–15 minutes of morning sunlight can boost energy, improve your sleep at night, and fight seasonal fatigue. However, sometimes we don’t have that luxury because we get a ton of cloudy days during this time of year so I would invest in either a wake up alarm clock of a season therapy light. I found a simple one for 50 bucks here on amazon. I also personally purchase this wake up alarm clock that I purchased here about 2 years ago and have been super happy with the results. I use it for two fold. I use it for winding down at the end of day for 20 min as the sun begins to set in my room while reading before falling asleep. I also use it for 10 minutes at the beginning of the day to slowly wake me up.
✅ 3. Plan Your Workouts
We all feel a little sluggish when it’s pitch-black by 5 PM. That’s where routines matter.
Consider:
- Morning or lunchtime classes
- Pre-scheduled training sessions. Book early, you can book sessions up to 2 weeks ahead of time.
At CrossFit Actus, we track attendance and follow up with members because we know showing up is half the battle. So if you don’t show, expect to hear from us.
✅ 4. Fuel Your Body Properly
When darkness hits early, cravings for comfort food spike. Focus on high-quality proteins, fruits, vegetables, and warm hydrating meals like soups and stews. In season foods like sweet potato, turnip, and cabbage can help nourish your body. Proper fuelling supports recovery and energy when your internal clock feels confused.
✅ 5. Layer Up and Keep Moving Outdoors
Don’t let colder temperatures stop you from enjoying the fresh Ottawa air. Sunny days in Ottawa are a real treat. Work in brisk walks, play outside with your kids, or add an evening mobility session. Movement is one of the most powerful tools against low energy and seasonal mood dips. If you really refuse to walk outdoors purchasing a walking pad while you watch television can make a big difference. I find during this time of year most people will get about 3000-4000 less steps per day. Less movement can really add up over the winter months.
✅ 6. Prioritize Community
When motivation drops, community fills the gap.
Your classmates, coaches, and friends at CrossFit Actus are here to help keep you accountable. Come for the workout — stay for the wonderful people.
✅ 7. Control Your Bedroom Environment
With earlier sunsets, you might feel sleepy sooner. Keep your bedroom cool, dark, and quiet. Consider blackout curtains and reduce blue light exposure before bed. This means putting a blue light blocker on your phone or applying the sunrise/sunset option.
✅ 8. Track and Adjust
Not everyone reacts the same way to daylight savings time. Pay attention to:
- Energy levels
- Sleep quality
- Mood
- Hunger cues
Make small adjustments as needed. Personally I feel like day light savings time affects me for the entire week. Keep pushing through and you will adjust. The solution is usually, more movement, slightly earlier workouts, or prioritizing sleep on key days.
Final Thoughts
Daylight savings time can throw off even the most disciplined member. But with a bit of strategy, you can maintain energy, mobility, and consistency as Ottawa transitions into darker evenings.
At CrossFit Actus, we’re here to help guide you through seasonal shifts — because long-term results come from showing up, staying consistent, and leaning into community support.
If you’re feeling off, unmotivated, or need help with accountability, we’ve got your back.
Let’s fall back — not fall off. lol.