Daylight Saving Time Is Nearly Here—Sleep Specialists Say This Easy Adjustment Can Make Monday Mornings Smoother

Daylight saving time is almost here, and sleep experts say a small adjustment before the clock changes can make the first weekday after the switch easier to handle.

When the clocks go back, you gain an extra hour of sleep. As Dr. Maha Alattar, a neurologist with VCU Health Sleep Medicine, explains, the time change means 2 a.m. becomes 1 a.m., which can make the next morning feel a little less rushed. Earlier sunrises can also be a welcome bonus.

But the shift is not always effortless. An earlier sunset can mean leaving work in the dark, and even the return to standard time can still throw off some people’s sleep routines. People who are especially sensitive to schedule changes may need time to adapt as their bodies adjust to earlier darkness and shifting light cues.

Sleep doctors say one of the simplest ways to prepare is to move your bedtime and wake time later by about 15 minutes for several nights before the clock change. Dr. Chris Winter says easing into the transition can reduce how abrupt it feels, especially for children, people with sleep anxiety, and anyone who relies on a highly structured schedule.

Dr. Winter notes that clock changes can feel a lot like jet lag. Springing forward is often compared with traveling east, while falling back is more like traveling west, with sleep and wake times shifting along with the clock.

Still, not everyone needs to make a major adjustment. Dr. Matthew Scharf says the effect depends on a person’s internal body clock, and for many people standard time fits that rhythm better. He adds that it is usually easier to stay up a little later than to force an earlier bedtime, while the earlier morning light after the change can help reset the circadian system.

Dr. Alex Dimitriu recommends beginning the shift several days before the time change if possible. He says the body may adjust gradually, but work and school schedules often change all at once, which can make the transition feel harder.

If there is no time to prepare, Dr. Dimitriu suggests simply going to bed early on the night of the switch and taking advantage of the extra sleep opportunity.

If you wake up earlier than usual after the clock change, Dr. Scharf advises getting out of bed rather than forcing sleep. He says staying active during the day, especially with enough light exposure, can help the internal clock adjust more naturally.

Dr. Alattar also suggests taking advantage of the later sunrise by exercising outdoors in the morning, even if that means bundling up. Outdoor light, she says, can help align the body’s sleep-wake rhythm.

She also recommends avoiding caffeine as a way to push through sleepiness. If you feel tired, it is better to go to bed earlier and try again the next day.

Sources:

• Dr. Alex Dimitriu, MD, who is double board-certified in psychiatry and sleep medicine and the founder of Menlo Park Psychiatry & Sleep Medicine
• Dr. Chris Winter, MD, a member of the Natrol Scientific Advisory Board
• Dr. Maha Alattar, MD, a neurologist with VCU Health Sleep Medicine
• Dr. Matthew Scharf, MD, Ph.D., the director of sleep medicine at Hackensack Meridian Southern Region – Jersey Shore University Medical Center
• Debunking myths about daylight saving time: ten things everyone should know about the benefits of permanent standard time. Journal of Clinical Sleep Medicine.
• The role of sunlight in sleep regulation: analysis of morning, evening and late exposure. BMC Public Health.