Daylight Saving Time and Sleep: 5 Ways to Sleep Better When the Clocks Change

Daylight Saving Time (DST) begins March 9, 2025, shifting clocks forward one hour, creating longer evenings but disrupting sleep. The change can disturb your circadian rhythm, affecting focus and energy. To adjust, gradually shift your schedule, maintain consistent sleep routines, get morning sunlight, limit stimulants, and take short afternoon naps.

Daylight Saving Time (DST) begins on March 9, 2025 and lasts until November 2. Soon, we’ll “spring forward,” meaning the clocks jump one hour from 2 am to 3 am.

Once this happens, there’ll be more daylight in the evenings, which is something you might be looking forward to. But while this is great for social activities and a well-lit commute, it has its drawbacks.

The time change means you’ll lose an hour of sleep. If you’re someone who already struggles to sleep, you may feel worse—especially at first as it takes some time for your body to adjust to the change.

Ahead, keep reading to learn more about the connection between DST and sleep and what you can do to sleep better once the clocks spring an hour ahead.

How does Daylight Saving Time affect sleep?

There are a few reasons why DST can be rough. For starters, the time change can throw off your circadian rhythm, the internal clock that regulates your sleep-wake cycle.

When the time “springs forward,” it can be harder to fall asleep, stay asleep, and wake up on schedule. This can cause you to feel tired and listless. You might also have less energy to focus and be productive during a work or school day.

“A change this abrupt can certainly disrupt the production of melatonin in your body, which is the hormone that helps regulate sleep,” explains Shelby Harris, PsyD, director of Sleep Health at Sleepopolis. “This could lead to grogginess, having a harder time focusing, and even health risks like increased stress on the heart and a higher chance of accidents.”

“A change this abrupt can certainly disrupt the production of melatonin in your body, which is the hormone that helps regulate sleep. This could lead to grogginess, having a harder time focusing, and even health risks like increased stress on the heart and a higher chance of accidents.”

-Shelby Harris, PsyD, director of Sleep Health at Sleepopolis

How to sleep better during Daylight Saving Time

If you’re anticipating sleep disturbances and sleep loss as a result of the time change, there are some easy steps you can take to prevent that from happening. Here’s how to keep your sleep on track leading up to the shift to DST:

  1. Gradually shift your schedule. One way to get ready for the time change is to slowly adapt to it before it arrives. “Go to bed 15 to 20 minutes earlier each night a few days before DST begins,” suggests Harris.
  2. Maintain consistency. A solid sleep hygiene routine can help you be better prepared for DST. “Stick to regular sleep and wake times on weekdays and weekends,” says Harris.
  3. Spend time outdoors. Morning sunlight helps reset your internal clock and is key for maintaining a healthy sleep routine.
  4. Limit stimulants. Too much caffeine or alcohol before getting into bed can interrupt your sleep—so enjoy those espresso martini nightcaps with caution! “Avoid caffeine and alcohol in the evening as they can interfere with sleep quality,” notes Harris.
  5. Consider short naps. Taking an evening nap can also hinder getting to bed at a good time, so limit naps to shorter ones earlier in the day. “A 15- to 20-minute nap in the afternoon can help compensate for lost sleep without disturbing your nighttime rest,” says Harris.

FAQs

Do you gain or lose sleep during Daylight Saving Time?

It’s sometimes hard to keep track of, but sleep is lost during Daylight Saving Time. “When DST starts in the spring, you lose an hour of sleep, which can be particularly challenging for night owls or those already sleep-deprived,” explains Harris. “In contrast, when DST ends in the fall, you gain an extra hour, but not everyone uses it for additional sleep. This inconsistency can still disrupt your body’s rhythms.”

Why am I so sleepy after Daylight Saving Time?

Feeling tired after the clock changes is a normal reaction to the disruption in your circadian rhythm. “The abrupt shift can cause ‘social jet lag,’ where your body’s internal clock no longer aligns with external cues like light and time,” explains Harris.

Even losing just one hour of sleep can make it harder to concentrate and stay alert. “To combat this, focus on exposure to natural light in the morning and prioritize good sleep hygiene in the days following the change,” says Harris.

Next, learn how to treat spring sleepiness and other seasonal sleep problems.

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