4 Tips to Smoothly Transition to Daylight Saving Time

Talia Shapero
Feb 27
2 min read

by Talia Shapero, Certified Adult Sleep Coach

On Sunday, March 8th, we turn the clocks forward and jump start our afternoon and evening light exposure. As someone who feels the urge to hibernate in the winter when the sun goes down, most of me welcomes this change, BUT I’m also acutely aware of how the shift disrupts my sleep, alertness levels, digestion, and even mood. And I know I’m not the only one. Twice a year, when the clocks move forward or back, my clients often complain how out of sorts they feel for days after these transitions.

How does losing just ONE hour of sleep have such an impact on us?

It’s primarily due to the shift in light exposure, which causes its own type of ‘jet lag,’ where we have to adjust our brain and body to a new schedule. Light exposure, or lack thereof, is one of the biggest influencers on our circadian rhythm, and in turn, our sleep/wake cycle. Getting enough natural light during the day and limiting bright light exposure in the evening can impact your ability to fall asleep, stay asleep, and feel alert during the daytime. When we change the clocks twice a year, fly to faraway places, or even just keep different bedtimes on weekdays versus weekends, we are disrupting our body’s natural rhythm.

Top tips to smoothly transition to Daylight Saving Time:

4 days before the clocks go back, gradually shift your bedtime 15 minutes earlier each night and wake up 15 minutes earlier. When the clocks spring forward, your body will already have prepared itself for the time change!
Shift your meals earlier, following the same schedule as above.
Turn on bright lights in your home as soon as possible upon waking and get outside (and take those sunglasses off!) for 15-30 minutes within a couple of hours of waking.
Anchor your wake time by keeping it the same as it was before the Daylight-Saving Time switch.