How to Adjust to Daylight Savings Time

That time of year is upon us again. The clocks spring forward, we lose an hour of sleep, and suddenly our bodies are wondering what in the world just happened. While the extra evening daylight is welcome, the adjustment period can leave us feeling groggy, irritable, and out of sync.

Daylight Saving Time (DST) is more than just a minor inconvenience for many people. That one-hour shift can temporarily disrupt our circadian rhythm—our body’s internal clock—which may affect how we feel and function. Some studies have suggested possible associations between the time change and changes in alertness or mood, though it’s worth noting that this research often shows correlation rather than proven causation, and study quality varies. What’s clear is that many people subjectively report feeling off-kilter for a few days as their bodies adjust.

Here’s how to make this year’s spring forward as painlessly as possible.

Start Adjusting Early

The most effective approach is to ease into the time change gradually. If you’re reading this a few days before DST begins:

• Start shifting your bedtime 15-20 minutes earlier each night for several days before the change
• Adjust meal times slightly earlier as well
• Move your morning alarm back by the same increment

This gradual shift helps your body adapt more naturally than trying to make the full adjustment overnight. If DST has already begun, you can still apply a gradual approach to getting back on track—just work on shifting your schedule by small increments until you reach your target bedtime and wake time.

Maximize Morning Light Exposure

Light is the most powerful signal for regulating our circadian rhythm. After DST begins:

• Get outside within an hour of waking up for at least 15-30 minutes of natural morning light
• If it’s still dark when you wake up, use a bright light or light therapy lamp indoors
• Open your curtains or blinds as soon as you wake up

This morning light exposure helps reset your body clock and signals to your brain that it’s time to be alert and awake. It’s especially important during the first week after the time change.

Be Strategic With Caffeine and Exercise

Both caffeine and exercise can either help or hinder your adjustment, depending on timing:

• Maintain your regular caffeine routine based on the new time (not the old time)
• Cut off caffeine by early afternoon (ideally 2 PM or earlier)
• Exercise in the morning or early afternoon to boost energy and alertness
• Avoid vigorous exercise within 3-4 hours of bedtime, as it can make falling asleep more difficult

Create an Electronics Sundown

The blue light from screens suppresses melatonin, the hormone that helps us fall asleep. After DST:

• Implement a stricter “electronics sundown” by turning off screens an hour before bed
• If you must use devices, turn down the brightness, use blue light filters or wear blue-blocking glasses
• Replace evening scrolling with reading a physical book, gentle stretching, or other screen-free activities

Use Cognitive Defusion for Sleep Anxiety

Many people experience sleep anxiety around DST—worrying about not being able to fall asleep at the “new” time or function well the next day. This anxiety itself can make sleep more difficult. Try these cognitive defusion techniques:

• Notice thoughts like “I’ll never adjust” or “I’ll be exhausted tomorrow” without buying into them
• Remember, you’ve survived every single night of poor sleep and disruption is temporary
• Try the “leaves on a stream” visualization to let go of racing bedtime thoughts

Be Extra Mindful of Sleep Hygiene

The week of DST is the perfect time to double down on sleep hygiene practices:

• Keep your bedroom cool, dark, and quiet
• Avoid alcohol in the evenings, as it disrupts sleep quality
• Maintain consistent meal times based on the new clock time
• Consider a relaxing bedtime ritual like a warm bath, gentle stretching, or meditation

Trust Your Body’s Ability to Adjust

While adjustment strategies can be helpful, sometimes the simplest approach works best: trust your body’s natural ability to adapt. Our sleep-wake systems have evolved to be remarkably flexible, and sometimes we create more stress by overcompensating for the time change.

You can simply opt to:

• Continue your normal routine according to the new clock time
• Accept you might feel slightly more tired for a day or two
• Remember that humans are adaptable and our body will adapt

This minimalist approach often works surprisingly well and reminds us how resilient our bodies truly are.

When to Seek Help

While most people adjust to DST within a week, persistent sleep difficulties could indicate a sleep disorder that deserves attention. Consider talking to a healthcare provider if:

• You’re still struggling to adjust after two weeks
• You experience significant daytime sleepiness that interferes with daily activities
• You have unusual sleep patterns or symptoms beyond the expected adjustment period

Be Patient With Yourself and Others

Perhaps most importantly, adjust your expectations. Give yourself and others a bit of grace during the adjustment period. While DST adjustment can be challenging, there are benefits to embrace:

• More evening daylight for outdoor activities after work or school
• Opportunities to reset sleep habits that may have gotten off track
• A reminder of the importance of sleep and circadian rhythm for overall health

By implementing these strategies, you can minimize the disruption of “springing forward” and get back to your well-rested self sooner. Remember that this adjustment is temporary; in a week or so, your body will have adapted to the new schedule.

*[DST]: Daylight Saving Time

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