Daylight Saving Time Survival Guide: 5 Tips to Spring Forward

It's not unusual to feel fried, scattered, or totally over it when we spring forward or fall back.

Your body's internal clock doesn't love sudden schedule changes, but with a little planning and some helpful tips, you can adjust to daylight saving time (DST)   without feeling totally wrecked.

Whether you're looking for quick daylight saving time hacks or practical advice on resetting your body clock for DST, we've got you covered. 

It's time to get your sleep (and sanity) back on track.

Daylight saving time (DST) is a seasonal time change practiced by fewer than 40% of countries worldwide, including the United States and Canada. During DST, clocks move forward by one hour in the spring and back by one hour in the fall.

Daylight saving time is supposed to help people make better use of daylight hours during the longer summer days. In theory, this sounds simple and effective, but for many of us, it's neither.

That one-hour shift can throw off your body's natural sleep-wake cycle, making it harder to fall asleep, wake up, and feel energized during the day.

This is why so many people are desperate for daylight saving time hacks to ease the transition.

In 2025, daylight saving time begins on Sunday, March 9 at 2 a.m. (spring forward) and ends on Sunday, November 2 at 2 a.m. (fall back).

Not all places follow DST. States like Hawaii and most of Arizona skip the time change altogether. Meanwhile, some countries adjust their clocks on different schedules — or not at all.

Your body's internal clock ( circadian rhythm ) runs on a roughly 24-hour cycle, and sudden schedule changes can throw it completely off balance.

Specifically, DST can mess with your snooze time in the following ways:

• It disrupts your circadian rhythm: Your body operates best on a consistent sleep schedule. Moving the clock forward makes it harder to fall asleep at your usual bedtime and wake up feeling refreshed.
• You're exposed to less morning light: Light helps regulate your sleep-wake cycle. When DST starts, mornings are darker, making it harder to wake up naturally.
• Delays in melatonin production: When it gets dark, your body releases melatonin  (the sleep hormone). Longer daylight hours can trick your brain into staying awake later, making it harder to adjust.
• Sleep debt accumulates: Losing just one hour of sleep might not seem like much, but over time, those disruptions accumulate and can lead to grogginess, lower focus, and reduced productivity.

Basically, that one-hour time shift may not seem like a big deal — that is, until you're tossing and turning at night or dragging through the day like a sleep-deprived zombie. 

Daylight saving time doesn't just mess with your sleep — it can impact your overall health in ways you might not expect. 

Research suggests that the time change can lead to short-term and even long-term health risks as your body struggles to adjust.

A 2020 position paper  published in the Journal of Clinical Sleep Medicine highlights the negative effects of DST, particularly the spring shift when we lose an hour of sleep,

• Increased risk of heart problems: There is evidence to suggest that heart attack rates spike in the days following the springtime DST shift. The stress of sleep disruption and changes in blood pressure may contribute to this increased risk.
• Mood and mental health effects: A 2017 study noted an 11% increase in depressive episodes during the transition from daylight saving to standard time. This shift could be particularly stressful for people whose body clocks are affected by depression or seasonal affective disorder (SAD).

Yes, daylight saving time can throw off your body's natural rhythm and even affect your health. But it's not all doom and gloom!

There are research-backed hacks that can help ease your transition into DST.

Natural light helps re-align your circadian rhythm, so getting outside early in the day is one of the best ways to adapt. 

Try:

• Taking a 30-minute morning walk within an hour of waking up
• Sitting near a bright window while working
• Using a bright light therapy lamp (especially helpful if you can't get outside)

Most of us tend to overlook the importance of a healthy bedtime routine, so what better time to improve your sleep hygiene than around daylight saving time? 

• Say no to caffeine and alcohol: Caffeine and alcohol are big no-nos around sleep time because they both negatively affect the rapid eye movement (REM)  sleep phase. Make life easier for yourself during DST — try to avoid caffeine at least 6 hours before bedtime, and keep alcohol consumption in check so you can get quality REM sleep.
• Stick to a routine: Your body thrives on routine. Establish set wake-up and bedtime hours — yes, even on weekends. 
• Avoid bright light exposure at night: Artificial lighting, in particular, can delay melatonin production, making it harder to feel sleepy and hit the hay. 
• Wear blue light-blocking glasses: If you can't avoid artificial light and must use devices at night, consider investing in blue-light-blocking glasses.

Not everyone adapts to DST at the same pace. People with an evening chronotype (night owls) tend to take longer to adjust.

So, if you tend to stay up late, you may benefit from gradual adjustments and personalized light therapy to help you adjust to daylight saving time.

It can take anywhere from a few days to a week for your body to fully adjust to daylight saving time. Give yourself grace, prioritize rest, and make small changes to ease the transition.

If you're struggling to fall asleep after DST, try winding down with calming activities like:

• Deep breathing exercises
• Reading a book (not on a screen!)
• Taking a warm bath
• Listening to soothing music
  
  

Every one of the above tips will go some way towards helping you adjust to DST, but when it comes down to it, light exposure is the most powerful tool   for resetting your internal clock after a DST transition. 

By strategically managing light exposure, you can minimize fatigue, improve sleep, and feel like yourself faster.

Daylight saving time might seem like just a one-hour shift, but it can throw your sleep, energy, and focus off balance for days.

The key to coping with daylight savings involves managing your light exposure and optimizing your sleep routine.

So, whether it's a morning walk, dimming the lights at night, or sticking to a steady bedtime, make the necessary small changes to get good quality sleep. After all, no one wants to feel like a sleep-deprived zombie

The content in this article is for educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a licensed healthcare provider with any questions you may have regarding a medical condition or treatment options. Please consult a qualified healthcare professional for personalized medical advice or concerns about snoring, sleep disorders, or related health issues.