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Don’t Let the Time Change Wreck Your Sleep: 7 Tips to Help You Adjust

March 06, 2025

If you love sleeping in on the weekends, watch out — your least favorite Sunday is almost here.

Daylight saving time is approaching quick, which means we’ll spring forward and set our clocks an hour ahead. While the extra evening sunlight is a nice treat, the time change can leave you feeling groggy and out of sync.

So, how can you adjust without feeling exhausted? We asked Andrew Wong, MD, a primary care provider with Hartford HealthCare Medical Group, for his best tips. Here’s how to handle the time change without missing a beat.

Why does the time change feel so hard?

You’re not imagining it – daylight saving time really can throw you off.

“Our circadian rhythm – the internal clock that regulates everything from sleep to hunger – is easily disrupted when daylight saving time happens,” explains Dr. Wong.

And it’s not just the time change itself. Darker mornings and later evening light also delay melatonin production, the hormone that helps you fall and stay asleep.

“Even a one-hour shift can knock your body clock out of whack,” says Dr. Wong. “That’s why so many people struggle with sleep long after the clocks change.”

> Related: How Much Time Should I Nap For?

7 ways to feel good during daylight saving time.

The time change can disrupt your sleep, energy and mood, but small adjustments can help.

With Dr. Wong’s guidance, here’s how to make the transition smoother:

1. Start adjusting a few days early.

Shifting your bedtime to 15 minutes earlier each night for a few days before you spring forward can help ease the transition. “When the time change happens, you’ll already be on schedule,” says Dr. Wong.

> Related: What Is the Best Temperature to Sleep In?

2. Move daily routines earlier.

Sleep doesn’t set your body clock alone – mealtimes, exercise and daily habits play a role, too. Shift these routines earlier in the days leading up to daylight saving time.

3. Change your clocks ahead of time.

Manually set non-automated clocks – like your microwave or wall clocks – the night before the switch.

“Seeing the new time in advance helps your brain start adjusting before it actually happens,” says Dr. Wong.

> Related: Is It Safe to Take Melatonin Every Night?

4. Cut screen time before bed.

Avoid bright screens, especially blue light, at least an hour before bedtime.

“Limiting screen time in the evening tells your brain it’s time to wind down,” Dr. Wong explains.

5. Get outside in the morning.

Instead of scrolling on your phone first thing, step outside for a few minutes.

“Morning sunlight is one of the best ways to regulate your internal clock – especially that first week of daylight saving time,” says Dr. Wong.

6. Exercise early in the day.

A morning workout goes a long way.

“Physical activity raises body temperature and supports wakefulness, making it easier to shift into the new schedule,” says Dr. Wong.

7. Skip the quick fixes.

That extra afternoon coffee or long nap may sound tempting, but it can backfire.

“Caffeine, naps and heavy meals can all delay your body’s adjustment,” says Dr. Wong. “Steering clear of them will make the transition easier.”

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Is daylight saving time going away?

If you’re like 63% of Americans, you’re ready to say goodbye to daylight saving time.

The American Medical Association and the American Academy of Sleep Medicine agree – time changes disrupt sleep. They recommend keeping standard time year-round, which better aligns our circadian rhythms with natural sunlight for healthier, more consistent sleep.

But for now, daylight saving time is here to stay.

“A third of adults already don’t get enough sleep, so it’s important to prioritize rest during this transition,” says Dr. Wong. “On the bright side, take advantage of the extra daylight – spend it outdoors doing something you enjoy.”