Spring Forward: How to Adjust to Daylight Saving Time for Better Sleep
Every year, daylight saving time arrives and brings with it longer daylight hours—but also disrupted sleep. Losing an hour of sleep may seem minor, but for many people, it leads to fatigue, grogginess, and difficulty adjusting. The shift in time can throw off your circadian rhythm, the body’s natural sleep-wake cycle, making it harder to fall asleep and wake up at the right times.
At The Respire Institute, we know how important sleep is for overall health. Adjusting to daylight saving time doesn’t have to be a struggle. With the right approach, you can transition smoothly, maintain energy levels, and protect your sleep quality.
How Daylight Saving Time Affects Sleep
The human body relies on light cues to regulate sleep patterns. Your internal clock, also known as the circadian rhythm, is aligned with natural sunlight, helping signal when it’s time to wake up and when to wind down. When the clocks move forward an hour, your sleep-wake cycle suddenly shifts, making it feel like you’re waking up earlier than usual.
For some people, this adjustment is barely noticeable. But for others—especially those already struggling with sleep disorders like insomnia, sleep apnea, or delayed sleep phase disorder—it can take several days or even weeks to fully adapt.
According to the American Academy of Sleep Medicine, the effects of daylight saving time can lead to shorter sleep duration, increased daytime sleepiness, and reduced cognitive performance, especially if no adjustments are made ahead of time.
Steps to Adjust Your Sleep Schedule Before the Time Change
Gradually Shift Your Bedtime
Rather than making a sudden adjustment when the time change happens, start shifting your bedtime earlier in 15-minute increments a few days before daylight saving time begins. This allows your body to adjust gradually instead of all at once.
If daylight saving time starts on a Sunday, try going to bed:
- Thursday night: 15 minutes earlier than usual
- Friday night: 30 minutes earlier
- Saturday night: 45 minutes earlier
- Sunday night: 1 hour earlier
This method can help prevent a jarring shift in your sleep schedule.
Expose Yourself to Morning Sunlight
Light exposure plays a significant role in helping your body adjust to the new schedule. Natural sunlight helps regulate melatonin production, the hormone responsible for sleep. Spending time outdoors in the morning or opening curtains right after waking up can signal to your body that it’s time to be alert.
If natural light exposure isn’t an option, light therapy boxes or bright indoor lighting in the morning can also help shift your internal clock.
How to Improve Sleep Quality After the Time Change
Stick to a Consistent Sleep Schedule
Maintaining a regular sleep routine is key to adjusting to the new time. Go to bed and wake up at the same time every day—even on weekends. Keeping a consistent schedule helps reinforce your body’s circadian rhythm and reduces the impact of the time change.
Limit Evening Screen Time
Electronics emit blue light, which can suppress melatonin production and make it harder to fall asleep. Avoid screens from phones, tablets, and televisions at least one hour before bed. Instead, engage in relaxing activities like reading, stretching, or deep breathing exercises.
Avoid Caffeine and Alcohol Late in the Day
Caffeine stays in the system for several hours and can interfere with falling asleep. Try to limit caffeine consumption at least six hours before bedtime. Similarly, while alcohol may initially make you feel sleepy, it disrupts REM sleep and can lead to waking up throughout the night.
Create a Sleep-Friendly Environment
A dark, quiet, and cool bedroom can promote better sleep. Consider using:
- Blackout curtains to block out excess light.
- A white noise machine or fan to minimize noise disturbances.
- A comfortable mattress and pillow that support restful sleep.
Temperature regulation also plays a role—keeping the room between 60-67°F is ideal for promoting deep sleep.
The Impact of Daylight Saving Time on People with Sleep Disorders
For individuals with sleep apnea, restless leg syndrome, or insomnia, the time change can make existing sleep issues worse. The shift in schedule can cause increased difficulty falling asleep, nighttime awakenings, or excessive daytime sleepiness.
People with obstructive sleep apnea may experience more frequent breathing disruptions at night if their sleep schedule is thrown off. Using CPAP therapy consistently and maintaining a structured bedtime routine can help manage symptoms.
For individuals struggling with sleep difficulties beyond daylight saving time, a sleep study may be necessary to diagnose underlying sleep disorders. At The Respire Institute, we provide comprehensive sleep evaluations to help patients improve sleep quality and overall health.
When to Seek Help for Sleep Issues
If sleep disturbances persist for more than a week after the time change, or if you experience chronic fatigue, difficulty concentrating, or frequent nighttime awakenings, it may be time to consult a sleep specialist. Sleep deprivation can affect memory, immune function, and even heart health, making it essential to address ongoing sleep problems.
At The Respire Institute, we offer:
✔️ Sleep studies to diagnose sleep disorders
✔️ CPAP therapy and Inspire Device management for sleep apnea
✔️ Personalized sleep plans to improve rest and overall well-being
Taking proactive steps to adjust to daylight saving time can make the transition easier and help ensure restful, uninterrupted sleep.
Spring Forward Without Losing Sleep
Daylight saving time doesn’t have to leave you feeling exhausted. By preparing in advance, maintaining a consistent routine, and prioritizing healthy sleep habits, you can transition smoothly while protecting your overall well-being. If you’re struggling with persistent sleep issues, The Respire Institute is here to help.
📞 Schedule an appointment today to improve your sleep quality and wake up feeling refreshed.
