Daylight Savings Time: Sleep Tips for Managing Changes

You know that feeling, right? That little jolt of dread (or maybe slight confusion?) when the clock changes for daylight saving time? It's like, "Wait, am I gaining or losing an hour? And how is just one hour messing me up this much?" Seriously, that twice-a-year clock time shift, whether we're "springing forward" into less sleep or "falling back" into early morning confusion, can totally knock our sleep schedules sideways. It feels like jet lag, but you haven't even gone anywhere!

For many of us, the switch from standard time to daylight saving time and back again is a noticeable disruption. The concept of shifting the clock time to better utilize daylight hours dates back, in various forms, possibly even to an idea floated by Benjamin Franklin, though not in the modern sense we know today. Franklin’s original suggestion was more satirical than policy-driven. Later, serious proposals emerged like William Willett’s campaign in 1907, which aimed to reduce wasted daylight hours.

The main arguments for implementing daylight saving time often revolve around potential energy conservation and allowing more outdoor activities during the warmer months due to increased evening daylight hours.  

However, the impact of this shift between standard time and daylight saving time on our bodies is significant.

How Time Changes Impact Your Body

Why's it such a big deal? Well, our bodies have this amazing internal "body clock" – the circadian rhythm. It's what tells us when to be awake and when to feel sleepy. When the external clock suddenly jumps an hour, our internal clock gets confused for a bit. It's trying to stick to the old schedule while the rest of the world is on the new one (standard time vs. daylight time). This misalignment between our internal clock and the external standard time or daylight saving time can lead to various issues.

In fact, research has linked the transition to Daylight Saving Time with a temporary spike in heart attacks, traffic accidents, and mood disturbances. Scientific studies show that even a one-hour shift disrupts sleep patterns and increases cardiovascular risks. Some experts argue it’s time to abandon the practice altogether; a growing number of scientists are questioning whether the supposed benefits still hold up. The debate continues about whether Daylight Saving Time actually saves energy or if it's a relic of outdated assumptions.

The good news is you don't have to just white-knuckle through the grogginess. A few simple tweaks can make the transition way smoother, whether you're adjusting to or from standard time.

Here are some tips to help you (and your body clock) handle the time change from standard time:

When We "Spring Forward" (a.k.a. losing that hour):

This is usually the trickier one because, yeah, you actually lose an hour of sleep opportunity that first night. The challenge is feeling like you can't fall asleep when you want to, and dragging the next day.

• Get a Head Start (If You Remember!): The best thing you can do is start adjusting before the actual Sunday. For two or three nights leading up to it, try heading to bed just 15-20 minutes earlier than usual. Also, set your alarm 15-20 minutes earlier. It's a gentle nudge towards the new time.
• Greet the Morning Light: On Sunday (and especially Monday!), make it a point to get some natural sunlight first thing. Open those curtains wide, step outside for a few minutes. Light is a super powerful signal to your body clock saying, "Okay, time to be awake now."
• Stick to the New Wake-Up Time: Sleeping in on Sunday sounds heavenly. But if you want to adjust faster, try to get up around your new target time. Lingering in bed too long can make adjusting harder.
• Be Smart About Naps: If you absolutely need a nap, keep it short (think 20-30 minutes) and take it earlier in the afternoon. A long or late nap will just make it harder to fall asleep at your new, earlier bedtime.
• Wind Down Earlier: Since your body clock thinks it's still an hour earlier, start your bedtime routine (put away screens, dim lights, relax) a bit earlier than you normally would, according to the new clock time.

When We "Fall Back" (gaining an hour!):

This one feels like a win initially, but often means waking up before you want to, or feeling ready for bed when the sun is barely setting.

• Get a Head Start: In the few days before the change, try shifting your bedtime and wake time 15-20 minutes later each day. It helps ease into that later schedule.
• Manage That Morning Light: On Sunday, if you wake up at your "old" time (which is now an hour earlier), try not to immediately blast yourself with bright light. Maybe read or relax in dimmer light for a bit, and get your bright light exposure a little later in the morning to help your body adjust to the later wake time.
• Embrace Afternoon/Evening Light: Spend some time outside in the late afternoon. This helps shift your body clock later, making it easier to stay up until your desired bedtime.
• Don't Just Go to Bed Because It's Dark: It'll get dark earlier, but try to stick to your new target bedtime based on the clock. Going to bed too early just because you feel tired can lead to waking up even earlier.
• Stay Active During the Day: Keeping busy and getting some exercise can help you feel genuinely tired closer to your target bedtime.

The Ongoing Debate: Standard Time Year-Round vs. Permanent Daylight Saving Time

There's a strong constituency and ongoing debate, even in the U.S. Senate, about whether to eliminate the twice-yearly change. Some advocate for year-round standard time, citing potential health benefits and a more natural alignment with the sun, especially during the winter solstice when daylight hours are shortest. Others argue for permanent daylight saving time, pointing to more evening daylight hours for outdoor activities and potential energy savings, particularly during the summer months leading up to the summer solstice. 

Regions like Puerto Rico already observe year-round standard time (specifically, Atlantic Standard Time, which aligns with Eastern Daylight Time but doesn't change). In the contiguous U.S., states like Arizona also largely stick to standard time year-round. The concept of year-round daylight through permanent daylight saving time remains a popular idea for many, but the science on the health impacts is still debated. Moving a time zone like Central Time to permanent daylight saving time year round would significantly alter sunrise times in the winter.  

With the debate over standard time and daylight saving time ongoing, it's understandable to have questions about how it all works and what the future holds.

What State Is Getting Rid of Daylight Saving Time? 

Currently, no state has successfully "gotten rid" of daylight saving time nationwide within its borders if they previously observed it, at least not in a way that is fully implemented year-round outside the federal guidelines. While several states, including Florida, California, and others, have passed legislation expressing a desire to move to permanent daylight saving time or permanent standard time, federal law requires an act of Congress to allow states to observe permanent daylight saving time. States are permitted by federal law to observe permanent standard time (which is what Arizona and Hawaii currently do, along with Puerto Rico). So, while many states have voted to make a change, they are waiting on federal approval to move to permanent daylight saving time, or they would need to switch to permanent standard time to make a change without federal permission.  

Was There No Daylight Savings in 2025?

No, daylight saving time did occur in the United States in 2025 as scheduled. It began on the second Sunday in March and is set to end on the first Sunday in November, returning clocks to standard time. Unless federal law changes to allow states to adopt permanent time zones, the current system of observing daylight saving time for part of the year remains in effect for most of the country.

Do We Lose An Hour Or Do We Gain An Hour?

When we "spring forward" in the spring (usually March), we move the clock ahead by one hour. This means you effectively lose an hour of sleep opportunity on the night of the change. When we "fall back" in the autumn (usually November), we move the clock back by one hour. This means you effectively gain an hour of sleep opportunity on the night of the change, returning to standard time.

What Day Do You Turn The Clock Back?

In the United States, clocks are turned back to standard time on the first Sunday in November. This typically happens at 2:00 AM local daylight time, which then becomes 1:00 AM local standard time.

General Wisdom for Any Time Change

Dealing with the shift from standard time to daylight saving time year after year is a recurring challenge for our sleep, but by being a little proactive and mindful of your body clock, you can definitely make the transition easier.

• Consistency is Your Best Friend: Try to go to bed and wake up around the same time (based on the new clock) every day, even on the weekends. It's the fastest way to reset.
• Nail Your Bedtime Routine: Keep your usual wind-down routine consistent. It signals to your body that sleep is coming.
• Bedroom Basics Matter: Make sure your room is dark, quiet, and cool. Block out any extra light from the earlier sunrise or later sunset, depending on the season.
• Watch the Caffeine and Booze: Lay off the caffeine in the afternoon and evening, and limit alcohol close to bedtime. Both can mess with your sleep quality, which you don't need when you're already adjusting.
• Be Kind to Yourself: Your body clock isn't a light switch. It takes a few days, sometimes a week, to fully adjust. Don't get stressed if you're not perfect right away. Just keep trying your best.

Learning Sleep Strategies For Time Changes

Dealing with Daylight Saving Time is a recurring challenge for our sleep, but by being a little proactive and mindful of your body clock, you can definitely make the transition easier. Listen to your body, make small adjustments, and give it time. You'll be back on track before you know it!