Daylight Saving Time (DST) begins on March 9, 2025 and lasts until November 2. \u00a0Soon, we’ll “spring forward,” meaning the clocks jump one hour from 2 am to 3 am.\u00a0<\/p>\n\n\n\n
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.\u00a0<\/p>\n\n\n\n
The time change means you’ll lose an hour of sleep. If you’re someone who already struggles to sleep, you may feel worse\u2014especially at first as it takes some time for your body to adjust to the change.\u00a0<\/p>\n\n\n\n
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. <\/p>\n\n\n\n
There are a few reasons\u00a0why DST can be rough<\/a>. For starters, the time change can throw off your\u00a0circadian rhythm<\/a>,\u00a0the internal clock that regulates your sleep-wake cycle.\u00a0<\/p>\n\n\n\n When the time \u201csprings forward,\u201d 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.\u00a0<\/p>\n\n\n\n “A change this abrupt can certainly disrupt the production of\u00a0melatonin<\/a>\u00a0in your body, which is the hormone that helps regulate sleep,” explains\u00a0Shelby Harris, PsyD, director of Sleep Health at\u00a0Sleepopolis<\/a>.\u00a0“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.”<\/p>\n\n\n\n “A change this abrupt can certainly disrupt the production of\u00a0melatonin\u00a0in 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.”<\/p>\n\n\n\n -Shelby Harris, PsyD, director of Sleep Health at\u00a0Sleepopolis<\/p>\n<\/blockquote>\n\n\n\n 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\u00a0keep your sleep on track<\/a>\u00a0leading up to the shift to DST:\u00a0<\/p>\n\n\n\n It’s sometimes hard to keep track of, but sleep is lost during Daylight Saving Time.\u00a0“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.”<\/p>\n\n\n\n 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.<\/p>\n\n\n\n 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.<\/p>\n\n\n\n\n
How to sleep better during Daylight Saving Time <\/strong><\/h2>\n\n\n\n
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FAQs <\/strong><\/h2>\n\n\n\n
Do you gain or lose sleep during Daylight Saving Time? <\/strong><\/h3>\n\n\n\n
Why am I so sleepy after Daylight Saving Time? <\/strong><\/h3>\n\n\n\n