How to Adjust to the Clock Change Without Feeling Exhausted, According to a Sleep Doctor

When daylight saving time ends in the U.S., the clocks are set back an hour. While that extra hour of sleep may seem welcome, the switch can also leave people feeling sluggish, irritable, and generally off balance.

That raises an obvious question: can you make the change without feeling miserable? According to experts, yes — if you prepare the right way.

“Believe it or not, the return to standard time is actually a good thing for our sleep,” says Angela Holliday-Bell, M.D., a board-certified physician, certified sleep specialist, and host of The Art of Sleep. “Our bodies rely heavily on natural light to regulate our circadian rhythm, which is our internal clock that tells us when to feel awake and when to feel sleepy.” She says the twice-yearly shift can better align daylight hours with the way our bodies are designed to function.

Meet the expert: Angela Holliday-Bell, M.D., board-certified physician, certified sleep specialist, and host of The Art of Sleep

Still, making the adjustment too abruptly can cause problems. “Even though we’re moving toward a schedule that’s better aligned with our biology, our bodies still need a little time to adjust,” Dr. Holliday-Bell explains. “During that transition, some people may find themselves waking up earlier than usual or feeling sleepy earlier in the evening.”

Even though the clock gives us an extra hour rather than taking one away, research suggests that many people have a harder time adapting to the fall time change than to the spring shift. Dr. Holliday-Bell says that’s likely because the change also arrives as days get shorter, temperatures drop, and there are fewer chances to spend time outside. “For many people, getting off work when it’s already dark can affect their mood, motivation, and activity levels,” she says. “And while the earlier darkness can actually support our natural sleep rhythms, losing that evening sunlight can still be difficult for some people, emotionally, especially for people who are more sensitive to seasonal changes.”

So what’s the best way to handle the transition? Here’s what a sleep doctor recommends to help you turn the clocks back without losing sleep or energy.

Begin adjusting ahead of time.

The clock may not change until the switch happens, but Dr. Holliday-Bell says it helps to get a head start. “I recommend gradually shifting your bedtime and wake time about 15 minutes later each day in the days leading up to the change,” she says. “Since we’re turning the clocks back, this helps your body slowly adjust to the new schedule rather than trying to make the entire adjustment overnight.”

Spend time outside in the morning.

If you wake up feeling groggy or have trouble fully waking up, it helps to give your body a clear daytime signal. For Dr. Holliday-Bell, that means stepping into morning light as soon as possible. “Get outside shortly after waking up, even if it’s just for 15 to 20 minutes,” she says. “Morning sunlight is one of the strongest signals we can give our internal clock that it’s time to be awake. This helps improve daytime alertness and reinforces a healthy sleep schedule.”

Keep your wake-up time steady.

The extra hour can make sleeping in especially tempting, but Dr. Holliday-Bell advises against making that a habit if it’s not already part of your routine. “Even though we technically gain an extra hour, I recommend sticking as closely as possible to your regular wake time on the new clock,” she says. “Your wake time is one of the biggest anchors for your circadian rhythm, and keeping it consistent helps your body adjust more quickly.”

Create a calming evening routine.

Just as bright morning light can help you feel more alert, a calmer nighttime setting can help your body settle down. Dr. Holliday-Bell says that means lowering the lights and setting aside your phone when it’s time to wind down. “Bright light in the evening, especially from overhead lighting and electronic devices, can interfere with melatonin release,” she explains. “Keeping your environment dim in the hour or two before bedtime can help reinforce those natural sleep signals.”

Pay attention to when you eat and exercise.

Circadian rhythm is shaped by more than sleep alone. Meal times and workouts also play a role, so it can help to adjust those routines as well. “In the days leading up to the time change, I recommend gradually moving your meals and workouts about 15 minutes later each day, along with your sleep schedule,” Dr. Holliday-Bell says. “Keeping these routines aligned can help make the transition feel more natural and minimize disruptions to your energy and sleep.”

Even if you do everything right, feeling a little off for a short time is normal. “Most people adjust within a few days to about a week as their internal clock catches up,” Dr. Holliday-Bell says. If major sleep problems continue for more than a week or two, especially if they affect daytime functioning, she says it may be worth talking to a doctor.