How to Protect Your Sleep During Daylight Saving Time

Each March, we “spring forward,” setting our clocks ahead by one hour as daylight saving time begins. On paper, it’s just sixty minutes. In real life, it can feel like much more. If you’ve ever noticed feeling groggier, more irritable, less focused, or emotionally stretched thin during this transition; you’re not imagining it. Even small shifts in sleep can disrupt our internal rhythms. The good news? With a little intention, we can move through this seasonal shift feeling steady instead of depleted.

Our bodies run on a 24-hour internal clock called the circadian rhythm. This rhythm regulates sleep, mood, hormones, digestion, and energy. It relies heavily on light exposure, especially morning sunlight, to stay aligned. When we abruptly change the clock, our bodies don’t instantly adapt. For several days (sometimes up to a week), we may experience:

• Difficulty falling asleep
   
• Waking up tired
   
• Reduced concentration
   
• Increased stress sensitivity
   
• Changes in appetite
   
• Lower mood or irritability

For people already managing stress, parenting, caregiving, shift work, chronic illness, or mental health challenges, this shift can amplify what’s already there. This isn’t about weakness or poor habits. It’s biology.

Instead of forcing a quick adjustment, consider a gentler approach. Our nervous systems thrive on predictability and gradual change.

Here are practical, evidence-informed strategies to support yourself and your family:

1. Shift Gradually (If You Can) In the days leading up to the time change, try going to bed 15–20 minutes earlier each night. Small adjustments are easier for your body than abrupt ones.

2. Prioritize Morning Light Morning sunlight is one of the strongest regulators of circadian rhythm. Step outside within an hour of waking for 5–10 minutes. Open blinds. Take a short walk. Let your eyes (without sunglasses if safe) absorb natural light. This simple habit helps your body recalibrate more quickly.

3. Protect Evenings Light exposure at night, especially from phones and laptops, can delay melatonin release. Try dimming lights an hour before bed and reducing screen use when possible. Even small shifts (like switching to lamps instead of overhead lighting) can help signal to your brain that it’s time to wind down.

4. Be Mindful of Stimulants Caffeine later in the day and alcohol in the evening can disrupt already fragile sleep during this transition. You don’t have to eliminate them, but notice timing and impact.

5. Move Your Body Physical activity improves sleep quality and reduces stress. It doesn’t need to be intense. A brisk walk, stretching, or light strength training earlier in the day can help your body settle more easily at night.

Spring naturally brings more daylight and, often, a desire to do more. That can be energizing, but it can also lead to overcommitment. If winter was restorative, let that restoration continue. If winter was heavy, move into spring gently rather than trying to “catch up” all at once. Healthy momentum comes from regulation, not from exhaustion.

This March, as we spring forward, consider this your reminder:

• Sleep is not indulgent. It is essential.
   
• Rest is productive.
   
• Slower transitions are often more sustainable ones.

The clock may change overnight. Your body deserves time to follow. Be patient with it.