Twice a year, we shift our clocks – and our routines – with the arrival and departure of Daylight Saving Time (DST). While the idea is to make better use of daylight during the warmer months, the “spring forward” transition can leave many of us feeling groggy, off-balance and downright exhausted.

That single lost hour might not seem like much, but for a population that’s already battling widespread sleep deprivation, it can have real consequences – affecting everything from focus and mood to overall health. The good news? With a little foresight and a few simple strategies, you can ease the transition and help your body adjust more gracefully.

In this guide, we’ll walk you through how to prepare for the time change, minimize disruption to your sleep schedule and bounce back feeling rested and ready for longer days ahead.

During Daylight Saving Time (DST), clocks are adjusted forward by one hour in the spring and backward by one hour in the fall. Despite the myth that this practice was started for farmers, it actually began as a way to conserve fuel and energy during wartime by maximizing daylight hours. And it’s stuck around since.

Daylight Saving Time in the United States starts on the second Sunday in March and ends on the first Sunday in November. It gives us those lovely long summer evenings, but the transition periods can be rough on our sleep cycles.

Daylight Saving Time disrupts the body's natural sleep-wake cycle (also known as the circadian rhythm!). This internal clock relies on light exposure to regulate sleep and other bodily functions.

The time shift changes our exposure to natural light (we get less light in the morning and more in the evening). This makes us feel less alert when waking up and less sleepy at bedtime. Many people end up going to bed later and experience sleep loss.

Our bodies crave consistency, and DST is anything but consistent!

Here's a list of things you can do to help you prepare for the time change.

In the week before Daylight Saving Time, gradually shift your bedtime earlier by about 15 to 20 minutes each day. Adjust the timing of your daily routines, too. This includes meals, exercise and medications. This gradual approach gives your body time to adapt. By the time Daylight Saving Time officially arrives, you'll be used to the new time.

Getting natural sunlight during Daylight Saving Time helps your body adjust to the time change for a healthy sleep-wake cycle. Morning sunlight especially can realign your circadian rhythm. That means more alertness during the day while minimizing sleep disruptions. Plus, it's a mood booster! 

Cutting back on evening screen time promotes better sleep during Daylight Saving Time transitions. Screens emit blue light that suppresses melatonin (the hormone that regulates your sleep cycle) which can make it harder to fall asleep. Screens also mentally stimulate us, keeping the mind active when we should be winding down. Try putting devices away at least an hour before bed – as hard as that sounds! 

A consistent sleep routine makes adjusting to time changes much easier. It reinforces your body's internal clock. Try to go to bed and wake up at the same time every day – even on weekends! This consistency makes your sleep rhythm more resilient to Daylight Saving Time disruptions.

The time shift can make it tough to fall asleep or wake up at new times. A regular routine helps your body adjust more smoothly and reduces problems like brain fog and daytime sleepiness.

Having stimulants like caffeine close to bedtime can keep you from falling asleep. That’s because they block sleep-inducing chemicals in your brain and increase adrenaline production. Stimulants also worsen mood swings, anxiety and irritability. Because Daylight Saving Time has been linked to mood issues, avoiding stimulants helps stabilize your mood during the transition.

Oh, and psst ... that evening cup of hot cocoa might contain caffeine. (Always check the label!) 

Even with perfect preparation, you might still feel the effects of the time change. Here's how to bounce back faster.

Morning mindfulness and movement are game-changers during Daylight Saving Time adjustment!

Here's why you should get moving early:

• Helps regulate your circadian rhythm
• Makes falling asleep at night easier
• Improves overall sleep quality
• Boosts alertness and mental clarity
• Increases productivity throughout your day

You don't need an intense workout. Even a quick, 10-minute walk in the morning sunshine makes a huge difference!

Long naps or late-day naps can make it harder to fall asleep at night. Longer naps can put you into deeper sleep and cause "sleep inertia," that groggy, disoriented feeling you get when you wake up. If you absolutely must nap, it’s best to keep it short (20 minutes max) and early in the day.

Relaxation methods, like deep breathing, meditation or a warm bath, can help ease you into sleep. A simple breathing exercise you can try includes inhaling for four counts, holding for seven and exhaling for eight. Repeat this a few times before bed to calm your nervous system.

Relaxation practices counteract the stress that often comes with time changes and help you drift off more easily.

People sleep so much better when their bedroom is optimized for rest  – so try to create a sleep sanctuary that's dark, quiet, cool and comfy. And as we always say, your mattress is the foundation for good sleep! Investing in comfortable bedding provides that support your body needs to get those Zzz. 

The Happsy Organic Mattress takes sleep comfort to the next level. It comes in Plush and Medium-Firm firmness levels to match your perfect sleep feel. We've crafted it from certified organic, responsibly sourced materials so you can rest easy knowing you're sleeping on something better for you and the planet. It's also crazy comfortable and supportive! 

Many Americans question whether the benefits of Daylight Saving Time – like energy conservation and extra evening daylight – still outweigh the downsides, especially when it comes to sleep disruption and its impact on health. In fact, there’s growing momentum to do away with the twice-yearly clock changes altogether.

In 2022, the U.S. Senate unanimously passed the Sunshine Protection Act, a bill that would make Daylight Saving Time permanent nationwide. While it hasn’t yet been signed into law, the move signaled a strong bipartisan interest in ending the biannual clock change for good.

Supporters argue that permanent DST could lead to more consistent sleep schedules, improved mood and even a reduction in car accidents and heart issues linked to the spring transition. Critics, however, point out that year-round DST would mean darker mornings in many parts of the country – especially during winter – which could affect schoolchildren and early commuters.

For now, the clock change continues – but it may not be permanent. As legislation continues to evolve and public opinion shifts, the future of Daylight Saving Time in the U.S. remains uncertain, but very much in motion.

While Daylight Saving Time can disrupt your sleep, being proactive helps a lot! Gradually adjusting your schedule, getting plenty of natural light, sticking to consistent sleep habits and creating a cozy sleep environment – these are all great places to start. 

Looking for more ways to sleep better in the spring? World Sleep Day occurs in March, right around the start of Daylight Saving Time – check out our World Sleep Day tips to prioritize rest in a sleep-deprived world.