When daylight saving time (DST) rolls around, losing or gaining an hour might seem small, but your body feels it more than you think. Every March and November, millions of Americans struggle with sleep disruption, fatigue, and irritability after the clock change.

This one-hour shift can confuse your body’s circadian rhythm, the internal clock that regulates when you feel awake and when you feel sleepy. In fact, studies show that it can take up to a week or more for your body to fully adjust to the new schedule, especially in the spring when we “lose” an hour of sleep.

The good news? With a few proactive steps, you can help your body adapt more smoothly to daylight saving time and protect your sleep health.

Why Daylight Savings Time Affects Your Sleep

Your body runs on a 24-hour internal clock called the circadian rhythm, which is heavily influenced by natural light and darkness. When you suddenly shift the clock forward or backward, your brain’s sleep-wake cycle doesn’t immediately catch up.

Dr. Phyllis Zee, Director of the Center for Circadian and Sleep Medicine at Northwestern University, notes that even a one-hour time shift can cause

“social jet lag,” where your sleep and wake times no longer match your internal biological clock. This can lead to:

• Trouble falling asleep or waking up
  
  
• Reduced alertness and concentration
  
  
• Mood changes or irritability
  
  
• Increased risk of accidents, especially during the first few days after the change

The Health Risks of Ignoring the Adjustment

Transitioning into or out of daylight savings isn’t just about feeling tired—it can have measurable health effects.

According to research published in the New England Journal of Medicine, the risk of heart attack increases by about 24% on the Monday following the spring shift. Other studies have linked daylight savings disruptions to higher rates of workplace injuries, car accidents, and poor academic performance.

That’s why adjusting proactively, before the time change, can make a big difference in your energy, focus, and safety.

How to Prepare for Daylight Savings Time

If you want to minimize the impact, start preparing three to five days before the clock changes. These science-backed strategies can help:

1. Gradually Shift Your Sleep Schedule

Go to bed and wake up 15–20 minutes earlier each night in the days leading up to daylight savings. This slow adjustment helps your body’s circadian rhythm adapt naturally, reducing the “shock” when the clocks change.

2. Get Morning Sunlight

Light exposure is the most powerful cue for your internal clock. After waking up, spend at least 10–15 minutes in natural sunlight—either by taking a walk or sitting near a bright window. Morning light helps signal your brain that it’s time to be awake and alert.

3. Avoid Bright Screens Before Bed

Blue light from phones, TVs, and computers can trick your brain into thinking it’s daytime. Try to avoid screens for at least an hour before bed. If you must use devices, enable “night mode” or wear blue-light-blocking glasses.

4. Keep Evenings Calm and Dim

As bedtime approaches, lower the lights in your home and avoid stimulating activities. Reading a book, taking a warm shower, or meditating can help signal your body to wind down.

5. Watch What You Eat and Drink

Caffeine can stay in your system for up to eight hours, so skip that late-afternoon coffee. Also, avoid heavy meals or alcohol right before bed—both can interfere with quality sleep.

6. Stick to a Routine

Consistency helps reinforce your circadian rhythm. Try to go to bed and wake up at the same time every day—even on weekends—to help your body adjust faster.

The Role of Good Sleep Hygiene

Daylight savings is a good reminder to check in on your overall sleep habits. The American Academy of Sleep Medicine (AASM) recommends these general guidelines:

• Keep your bedroom cool, quiet, and dark.
  
  
• Use your bed only for sleep and relaxation (not work or screens).
  
  
• Avoid long daytime naps.
  
  
• If you can’t fall asleep within 20 minutes, get up and do something relaxing until you feel tired.
  
  

Even beyond the time change, good sleep hygiene helps you recover from fatigue, strengthen your immune system, and maintain stable mood and focus throughout the year.

What If You’re Still Struggling?

If, after a week, you still feel excessively tired, irritable, or notice changes in your focus or breathing during sleep, it might not just be the clock change. These can also be signs of an underlying sleep disorder, such as sleep apnea—a condition where breathing repeatedly stops and starts during sleep.

If you suspect this might be the case, schedule an evaluation with a sleep specialist or sleep apnea dentist who can help determine if treatment could improve your energy and rest.

Adjusting to daylight savings time doesn’t have to leave you exhausted. By preparing early, optimizing your sleep environment, and staying consistent with your schedule, you can help your body transition smoothly—and even improve your long-term sleep health in the process.

Remember: small habits, practiced daily, make a big difference. A good night’s rest isn’t just about the clock—it’s about protecting your health, focus, and well-being every day of the year.