Struggling to get a good night’s rest after Daylight Saving Time begins? Learn how the time change impacts your sleep and what you can do to wake up refreshed.
In this article:
- Daylight Saving Time in March can disrupt your sleep by shifting your internal clock, leading to tiredness and difficulty adjusting.
- Gradually adjusting your sleep schedule, getting morning sunlight, and maintaining a consistent routine can help your body adapt.
- If sleep problems persist for more than a couple of weeks, consider consulting a healthcare provider.
Every March, most of us “spring forward” by setting our clocks ahead one hour for Daylight Saving Time (DST). While gaining more daylight in the evening can be nice, the time change can disrupt your sleep and leave you feeling groggy, irritable, or unfocused. But why does this happen, and what can you do to minimize the impact?
Why Does Daylight Saving Time Affect Sleep?
Our bodies run on a natural internal clock called the circadian rhythm, which helps regulate when we feel awake and when we feel sleepy. This rhythm is influenced by light and darkness in our environment. When we suddenly shift the clock forward by an hour, our bodies need to adjust to a new schedule—often before they’re ready.
Common effects of the DST time change include:
- Trouble falling asleep or waking up
- Feeling tired during the day
- Reduced concentration or alertness
- Mood changes
Research shows that even losing just one hour of sleep can affect reaction time, memory, and overall well-being. For some people, especially those with existing sleep problems, the adjustment can take several days.
Tips to Help Your Body Adjust
The good news is that you can take steps to make the transition smoother:
- Gradually Adjust Your Schedule
A few days before the time change, try going to bed and waking up 10–15 minutes earlier each day. This helps your body slowly adapt to the new time. - Get Morning Sunlight
Exposure to natural light in the morning helps reset your internal clock. Open your curtains, take a walk, or have your coffee outside if possible. - Stick to a Consistent Routine
Go to bed and wake up at the same time every day—even on weekends. Consistency reinforces your body’s sleep-wake cycle. - Limit Evening Screen Time
The blue light from phones, tablets, and TVs can make it harder to fall asleep. Try to avoid screens for at least an hour before bedtime. - Create a Relaxing Bedtime Routine
Wind down with calming activities like reading, gentle stretching, or listening to soothing music. - Avoid Caffeine and Heavy Meals Late in the Day
Both can interfere with your ability to fall asleep. - Be Patient With Yourself
It’s normal to feel a little off for a few days. Prioritize sleep and give your body time to adjust.
When to Seek Help
If you continue to have trouble sleeping or feel excessively tired during the day for more than a couple of weeks, consider talking to your healthcare provider. Persistent sleep problems can sometimes signal an underlying sleep disorder.
In Summary:
Daylight Saving Time can temporarily disrupt your sleep, but with a few simple strategies, you can help your body adjust more easily. Prioritize good sleep habits, and you’ll be back on track in no time!
This article first appeared in the March 2026 edition of the HealthPerks newsletter.
