As we approach spring, it’s time to prepare for the annual shift of Daylight Saving Time (DST). On Sunday, March 9, 2025, at 2 a.m., clocks will spring forward one hour, giving us more evening daylight but potentially disrupting our sleep schedules. To make this transition as smooth as possible, follow these expert tips.

Why Does Daylight Saving Time Affect Sleep?

The “spring forward” shift can disrupt your circadian rhythm—your body’s internal clock that regulates sleep and wake cycles. Losing just one hour of sleep can lead to grogginess, reduced concentration, and even an increased risk of accidents. That’s why preparing for the time change is crucial.

Tips to Prepare for Daylight Saving Time

1. Gradually Adjust Your Sleep Schedule: A few days before DST, go to bed 15-30 minutes earlier each night. This gradual shift helps your body adjust to the new time.
2. Prioritize Good Sleep Hygiene: Maintain a consistent sleep schedule, avoid screens at least an hour before bed, and create a relaxing bedtime routine.
3. Soak in Morning Sunlight: Natural light in the morning can help reset your circadian rhythm. Spend time outside or open your curtains to let the light in.
4. Limit Caffeine and Alcohol: Both substances can interfere with sleep quality. Avoid them in the afternoon and evening.
5. Take Short Naps if Needed: If you’re feeling extra tired, a 20-minute nap can help. Avoid longer naps, which could make it harder to sleep at night.
6. Stay Active: Exercise during the day can improve sleep quality. However, avoid vigorous activity too close to bedtime.

The Morning After the Time Change

When DST arrives, try to get up at your regular time even if you feel tired. Exposure to natural light and a healthy breakfast can help you wake up and get in sync with the new time.

Safety First

Be extra cautious while driving or operating machinery in the days following DST. Studies show an increase in accidents due to sleep deprivation and grogginess.

Looking Ahead: Fall Back in November

Daylight Saving Time will end on Sunday, November 2, 2025, when clocks will fall back one hour. While gaining an hour of sleep is often easier on the body, maintaining a consistent sleep schedule year-round is key to healthy sleep.

Bottom Line

Not getting enough sleep can take a toll on both your mental and physical health. If you’re still struggling, reach out to your primary care provider as a next step to ensure your lack of sleep is not a medical issue. In the case that it is, CCP’s Tech Valley Sleep Center offers comprehensive evaluation and treatment of a wide range of sleep disorders. Our caring staff will help you resolve your sleep problem and allow you to enjoy healthier sleep. Visit sleepcenter.communitycare.com to learn about our sleep medicine services.

While the time change can be a bit of a challenge, a proactive approach can help minimize its impact on your sleep and daily routine. By taking steps to adjust ahead of time, you’ll be ready to enjoy the longer, brighter days of spring!

Source: https://sleepeducation.org/sleep-tips-prepare-daylight-saving-time/