By: Rachel Crickmar
With the arrival of daylight-saving time (DST) and the annual “spring forward” shift, many people find their sleep disrupted. Losing an hour of sleep may seem minor, but it can significantly affect energy levels, mood, and overall well-being. Practicing good sleep hygiene can help minimize the negative effects of this transition and promote healthier, more restorative sleep.
How Spring Forward Disrupts Sleep
When clocks move forward by an hour, our internal body clock (circadian rhythm) is suddenly out of sync with the external environment. This artificial time shift can cause:
- Delayed Sleep Onset: Many people struggle to fall asleep at their usual bedtime because their body still operates on the previous schedule.
- Daytime Sleepiness: Losing an hour of sleep can lead to grogginess, poor concentration, and decreased productivity.
- Mood Changes: Sleep deprivation can contribute to irritability, anxiety, and even depressive symptoms.
- Increased Risk of Accidents: Research shows that DST-related sleep loss correlates with a rise in car accidents and workplace errors.
The Importance of Sleep Hygiene
Sleep hygiene refers to healthy habits and routines that promote quality sleep. Implementing these practices can help ease the transition into daylight saving time and improve overall sleep health.
1. Maintain a Consistent Sleep Schedule
Go to bed and wake up at the same time every day—even on weekends. This consistency strengthens your circadian rhythm and makes it easier to adjust to time changes. After spring forward, gradually shift your bedtime 15–30 minutes earlier for a few nights to help your body adapt.
2. Get Morning Sunlight
Exposure to natural light in the morning helps regulate melatonin production and reinforces your internal clock. After DST, spending time outdoors early in the day can help reset your sleep-wake cycle faster.
3. Avoid Stimulants Late in the Day
Caffeine, nicotine, and heavy meals close to bedtime can make it harder to fall asleep. Instead, opt for herbal teas or light snacks if needed.
4. Create a Relaxing Nighttime Routine
Wind down before bed by engaging in calming activities like reading, meditation, or gentle stretching. Limit screen time at least an hour before bed, as blue light from devices can suppress melatonin and make it harder to fall asleep.
5. Keep Your Sleep Environment Comfortable
A cool, dark, and quiet bedroom supports better sleep. Consider blackout curtains, white noise machines, or a weighted blanket to create an ideal sleep setting.
6. Limit Naps
While napping can be beneficial, long or late-afternoon naps can make it harder to fall asleep at night—especially after the time change. If you need to nap, keep it under 30 minutes and earlier in the day.
Final Thoughts
The transition into daylight saving time can temporarily disrupt sleep, but practicing good sleep hygiene can help mitigate its effects. By maintaining a consistent sleep schedule, getting morning sunlight, and optimizing bedtime routines, you can support your body’s natural rhythm and improve overall sleep quality. If sleep disturbances persist, consulting a healthcare provider or sleep specialist may be beneficial.
