It’s Almost Time to Spring Forward: How to Minimize the Impact of Daylight Saving Time
[Note: If you want to skip straight to the tips, scroll down to the section “How to Minimize the Impact of Daylight Saving Time”]
Mark your calendar for March 9th: Daylight Savings starts on the second Sunday in March. Clocks are set ahead one hour at 2:00 a.m. local standard time (which becomes 3:00 a.m. local Daylight Saving Time).
Every year, millions of Americans groan at the prospect of losing an hour of sleep when we "spring forward" for Daylight Saving Time (DST). While the idea behind DST is to extend evening daylight hours, many people experience frustration, fatigue, and feeling "off" in the days and weeks following the change.
If you struggle with adjusting to the time shift, you're not alone—and there are steps you can take to make the transition smoother.
Where Did Daylight Saving Time Come From?
The concept of DST was introduced to maximize daylight hours after the traditional workday. By shifting clocks forward in the spring and back in the fall, those in favor believed it would save energy and allow for more daylight-driven activities. However, modern research increasingly suggests that the negative health consequences of DST outweigh its intended benefits. (1,2)
If you're interested in advocating for the end of DST, you can learn more from the Coalition for Permanent Standard Time and sign their advocacy letter here.
Why Does the Time Change Disrupt Sleep?
Light is the most powerful external cue, or "zeitgeber," that regulates our circadian rhythm, also known as our body's internal clock that governs sleep and wake cycles. The daily sleep-wake cycle depends on bright light exposure in the morning and darkness in the evening to stay on track.
When we switch to DST, we experience more morning darkness and more evening light. This shift can:
Delay the body’s natural sleep onset, making it harder to fall asleep at an appropriate time.
Increase grogginess and reduce alertness in the morning.
Lead to reduced overall sleep duration depending on whether or not you can sleep in.
Exacerbate sleep disorders like insomnia and circadian rhythm misalignment, especially for night owls or early risers.
Because of these disruptions, organizations like the American Academy of Sleep Medicine (AASM) advocate for eliminating DST in favor of permanent Standard Time (ST), which better aligns with our natural biological rhythms (read their position statement here).
How to Minimize the Impact of Daylight Saving Time
While DST may be frustrating, there are ways to ease the transition. If you don’t have insomnia, there are some tips that can help smooth out the time change. The American Academy of Sleep Medicine Recommends:
“Get at least seven hours of sleep per night before and after the time change. Maintaining a consistent sleep routine is crucial.
Gradually adjust your bedtime and rise time by shifting them 15-20 minutes earlier each night a few nights before the time change.
Adjust the timing of daily routines that are “time cues” for your body, such as your mealtimes or exercise schedule.
Set offline clocks ahead one hour on the evening of Saturday, March 8, and go to bed at your usual time. Online clocks will adjust automatically at 2 a.m. on Sunday, March 9.
Head outdoors for early morning sunlight the week after the time change, as the bright light will help set your internal clock to the new time. This helps regulate sleep and alertness.” (5)
While these tips can be helpful for the general population, for someone with insomnia, trying to perfect a sleep schedule can make sleep worse because it puts stress or pressure on the brain and body to sleep at certain times.
If you’re like many of the clients I’ve worked with, you’ve already tried all the sleep hygiene tips like “cut screen time at night” and “wind down before bed” but none of it worked. You’re looking for solutions that actually work to get to the root of the problem.
If you struggle with sleep normally, getting the suggested 7 hours of sleep (noted above) might feel like a dream that is out of reach. Additionally, worrying about the impact of the time change might make it even harder to sleep.
There are solutions.
[If you’re a therapist looking to understand more about insomnia, and why sleep hygiene alone doesn’t work, check out my free workshop: Practical Tips for Clients Who Can’t Sleep]
You’re Not Doomed to Miserable Sleep
Cognitive Behavioral Therapy for Insomnia (CBT-I) is a highly effective, evidence-based approach to improving sleep. CBT-I is a collection of strategies that are designed to help heal your natural sleep systems including supporting your circadian rhythm, training your brain to sleep well, and changing how you think and feel about sleep. This isn’t just another list of strategies, it gets to the root of the problem. You can learn more here.
As a therapist specializing in sleep, I help individuals break the cycle of sleepless nights using research-backed approaches. If you're struggling with sleep, reach out to schedule a free consultation to learn more about how these treatments can help you rest well year-round.