How to Gently Adjust to Daylight Saving Time: Expert Tips for a Smooth Transition

Easing into brighter mornings with light and routine shifts protects your sleep and mood.

By Medha deb

Created on Sep 25, 2025

Easing into brighter mornings with light and routine shifts protects your sleep and mood.

Daylight saving time (DST) can leave even the most energetic among us feeling groggy, irritable, and out of sync. As clocks are shifted an hour forward each spring, our bodies and minds must adjust, a process that can disrupt sleep, routines, and even our health. Fortunately, experts offer several strategies to minimize the negative impact and promote a smooth transition.

Why Daylight Saving Time Disrupts Your Body

While the extra daylight hours can be an energizing sign of spring and summer, the actual hour shift challenges our body’s internal clock—known as the circadian rhythm. Our sleep-wake cycles are tightly regulated by these biological rhythms, primarily influenced by exposure to natural light. Disrupting this cycle, even by a single hour, can lead to sleep deprivation, poor concentration, mood changes, and physical health risks, such as an increase in accidents and cardiovascular events.

The Science Behind Your Internal Clock

The circadian system is a complex interplay of hormonal, neurological, and behavioral cues designed to synchronize our body with the external environment. Central to this system is the hormone melatonin, released in response to darkness and suppressed by daylight. Changing the clocks forward means our bodies are exposed to morning darkness and bright evening light, making it harder to fall asleep at night and wake up refreshed in the morning.

Key disruptors: Rapidly changing sleep schedules, reduced morning light exposure, and increased evening light all contribute to challenging sleep adjustments.
Potential impacts: Insufficient sleep, cognitive slowdowns, irritability, and increased risk of heart attacks or traffic accidents.

Steps to Prepare for the DST Transition

Experts agree: The best way to reduce the disruption of daylight saving time is to start preparing several days in advance. Here’s how to get ahead of the change:

Start Shifting Your Schedule Early: About three days before DST, begin going to bed and waking up 10–15 minutes earlier each day. Gradually increase this by 10–15 minutes each night so your internal clock slowly acclimates to the upcoming change.
Tip: If you usually eat, exercise, or have a fixed evening routine, try to shift these earlier as well; your whole day’s rhythm matters.
Sync Meal and Activity Times: Begin eating dinner or starting your evening routines a little earlier each day to help your body adjust all key time cues, not just bedtime.
Limit Caffeine and Alcohol: In the days leading up to the transition, reduce your consumption of caffeinated drinks and alcohol, especially in the afternoon and evening. Caffeine can linger for hours and disrupt falling asleep, while alcohol might fragment nighttime sleep.

Day of the Change: Smart Strategies for DST Sunday

When DST arrives, take a few simple steps to ease the transition and set the tone for the coming week.

Set Clocks in Advance: Change your clocks on Saturday evening, not Sunday morning. This psychological trick can make it easier to stick to your adjusted schedule.
Stick to Your Routine: Resist the urge to sleep in. Get up at your regular (new) time, follow your morning habits, and avoid lengthy naps that might set back your adjustment.
Get Morning Sunlight: Step outside for at least 15 minutes soon after waking up. Morning light exposure is the strongest reset signal for your circadian rhythm and can help you feel more alert.
Take a Short Nap (if needed): If you’re feeling excessively tired, a short nap (20–30 minutes) in the early afternoon can provide a quick energy boost. Avoid longer naps, which may make you more groggy and interfere with nighttime sleep.

Building a Sleep-Healthy Environment and Routine

Once the clocks have changed, it may still take a week or more to fully adjust. During this transition, the following healthy sleep practices can make a crucial difference:

Keep a Cool, Quiet, Dark Bedroom: As evenings stay lighter later, use blackout curtains or a sleep mask to mimic darkness and signal your body it’s time to sleep. A comfortable, cool environment (about 65°F/18°C) is best for restorative rest.
Establish a Regular Bedtime: Go to bed and wake up at the same time each day, including weekends. This consistency anchors your circadian rhythm and promotes high-quality sleep.
Limit Screen Time Before Bed: The blue light emitted by phones, tablets, and computers can delay melatonin production. Power down at least 30–60 minutes before bedtime or use blue light filters in the evening hours.
Wind Down with a Pre-Bed Routine: Calming activities—such as reading, gentle stretching, or listening to soothing music—help cue your body that it’s time for sleep.

Light Exposure: Your Best Tool for Resetting Your Body Clock

Exposure to natural light is the most effective way to speed up circadian adaptation after DST. Here’s how to harness it:

Morning Sunlight: Spend at least 15–30 minutes in the morning light each day. This helps suppress lingering melatonin and boosts alertness.
Evening Light Caution: Avoid bright lights indoors and outdoors in the hours before bedtime; dim your lights at home to signal to your body that night is approaching.
Consider a Light Box: In the absence of strong natural light, especially in northern regions or on overcast days, a light therapy box calibrated to 10,000 lux can be effective. Sit within about a foot of it for 20–30 minutes in the morning, keeping your eyes open but not looking directly at the light.

Table: Daylight Saving Time Adjustment Checklist

Strategy	Description	Timing
Advance bedtime	Go to bed 10–15 minutes earlier each night	3 days before DST
Adjust meal/exercise times	Shift dinner and workouts slightly earlier	3 days before DST
Limit caffeine/alcohol	Reduce or avoid after 2 pm	3 days before to 1 week after DST
Morning light exposure	Get sunlight or use a light box after waking	First week after DST
Short naps	Nap for 20–30 minutes if needed	As needed after DST
Limit evening screen time	Stop electronics at least 30 minutes before bed	Every night

Common Pitfalls and How to Avoid Them

Staying up late to “maximize” daylight: Longer daylight tempts many people to stay up late, compounding sleep deprivation. Keep bedtime aligned with your schedule.
Poor sleep hygiene: Skipping pre-bed relaxation, eating heavy meals late, or using your phone before sleep can impede your adjustment. Stick with calming bedtime habits.
Ignoring drowsiness when driving or working: The risk of accidents rises during the days after DST. If you’re sleepy, use caution with machinery and driving, and opt for a nap if necessary.

What the Experts Say: Why DST Changes Matter

Research highlights not only the individual annoyance of DST transitions, but also documented public health risks. Studies show that in the week after the clock change, rates of workplace injuries, traffic accidents, and even heart attack admissions can temporarily increase. Maintaining healthy sleep habits during this period is critical for safeguarding overall well-being and performance at work or school.

Long-Term Sleep Wellness After the Transition

Stick to A Routine: Even after your body adjusts, maintaining a regular wake and sleep time supports your circadian health.
Keep Your Room Dark and Cool: Consider blackout shades or eye masks, especially while days are longer and nights are shorter.
Exercise in the Morning or Early Afternoon: Activity supports alertness and helps synchronize your internal clock. Late-night exercise can suppress melatonin.
Stay Hydrated, but Avoid Late Night Fluids: Drinking water is important, but limit intake within an hour of bedtime to minimize nocturnal awakenings.

Frequently Asked Questions (FAQs) on Daylight Saving Time Adjustment

Q: Why do I feel so tired after daylight saving time starts?

A: Your body’s internal clock needs time to adapt to the altered light schedule. Losing an hour of sleep, paired with reduced morning sunlight, disrupts the standard production of melatonin and your sleep-wake rhythm, resulting in temporary fatigue and grogginess.

Q: How long does it take to adjust to daylight saving time?

A: Most people adjust within a week, though some may need up to two weeks. Gradually shifting your routine ahead of time and prioritizing good sleep habits can speed up the process.

Q: Are children and teenagers affected differently?

A: Yes, because children and teens have naturally later circadian preferences and are more vulnerable to sleep loss. Advance their bedtimes gradually, and ensure they get plenty of morning sunlight and maintain consistent routines during the DST transition.

Q: Is staying on permanent standard time better for health?

A: Many sleep experts and recent studies suggest permanent standard time keeps circadian rhythms more aligned with the natural day-night cycle, supporting better sleep and overall health compared to permanent daylight saving time schedules.

Q: What if I work night shifts or irregular hours?

A: Shift workers can be more sensitive to time changes. Prioritize sleep hygiene, minimize light exposure during rest periods, and consider blackout curtains or a white noise machine to maintain sleep quality.

Final Thoughts: Prioritize Sleep, Reclaim Your Routine

While we can’t avoid daylight saving time in most regions, we can make choices that minimize its disruption. By advancing your schedule gradually, using natural light effectively, and practicing strong sleep habits, you can transition more comfortably and maintain your energy, safety, and health as the seasons change. The key is preparation, consistency, and listening to your body’s needs.

References

Author

medha deb

Medha Deb is an editor with a master's degree in Applied Linguistics from the University of Hyderabad. She believes that her qualification has helped her develop a deep understanding of language and its application in various contexts.

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