Every year, we “spring forward” by setting our clocks ahead one hour for daylight saving time. While this shift brings longer evenings and more daylight, it can also disrupt sleep schedules, leaving many people feeling groggy and sluggish. The good news is that with some preparation, you can make the transition easier and minimize its effects on your body.
Why the Spring Time Change Affects Us
Losing an hour of sleep may not seem like much, but it can throw off your body’s circadian rhythm—the internal clock that regulates sleep and wake cycles. This disruption can lead to trouble falling asleep, difficulty waking up, and daytime fatigue. Some people may also experience irritability, difficulty concentrating, and even an increased risk of accidents due to drowsiness.
Tips for Adjusting to the Spring Time Change
1. Gradually Shift Your Sleep Schedule
Instead of abruptly changing your sleep routine, try going to bed 15–30 minutes earlier each night in the days leading up to the time change. This gradual adjustment helps your body ease into the new schedule with less disruption.
2. Get Morning Sunlight
Natural light plays a crucial role in regulating your internal clock. After the time change, expose yourself to bright sunlight in the morning by stepping outside or opening your curtains. This signals your body to wake up and adjust to the new time.
3. Stick to a Consistent Routine
Maintaining a steady sleep schedule—even on weekends—helps your body adapt more quickly. Try to wake up and go to bed at the same time every day, even if you feel tired at first.
4. Avoid Stimulants Before Bedtime
Caffeine, nicotine, and alcohol can interfere with sleep, making it harder to fall asleep and stay asleep. Avoid these substances in the evening, and instead, opt for calming activities like reading or gentle stretching before bed.
5. Limit Evening Screen Time
The blue light from phones, tablets, and TVs can suppress melatonin, the hormone that helps you sleep. Reduce screen time at least an hour before bed to help your body wind down naturally.
6. Take Short Naps If Needed
If you’re feeling extra tired after the time change, a short 20-minute nap can help you recharge without affecting your nighttime sleep. However, avoid long naps, as they can make it harder to fall asleep at bedtime.
7. Be Patient With Yourself
It may take a few days for your body to fully adjust to the new schedule. Listen to your body, stay hydrated, and engage in light physical activity to help shake off grogginess.
While “springing forward” can be challenging, preparing in advance and maintaining good sleep habits can make the transition smoother. By gradually adjusting your sleep, getting plenty of morning sunlight, and sticking to a routine, you’ll be able to adapt more quickly and enjoy the benefits of longer daylight hours.
If you are struggling with sleep quality, ask your provider if a sleep study is right for you.