Each spring, we “spring forward” and lose an hour of sleep, only to spend the next few days (or even weeks) feeling groggy, irritable, and out of sync. If you’ve ever felt off after the daylight saving time (DST) switch, you’re not alone. According to Northwestern Medicine, research shows that losing just one hour can disrupt your body’s internal clock, increasing risks for heart problems, mental health struggles, and even workplace accidents.
So why does this happen, and what can you do to make the transition easier? Let’s break it down.
How Daylight Saving Time Affects Your Health
Adjusting the clocks may seem like a small inconvenience, but it can have real consequences for your well-being. Here’s what science has to say:
- It Messes With Your Sleep Cycle
Your circadian rhythm (a fancy term for your internal clock) thrives on routine. When DST suddenly shifts your schedule, your body doesn’t just snap into place—it takes time to catch up. Many people struggle with falling asleep, waking up groggy, or feeling sluggish for days. - Your Heart Might Not Like It
Studies show a spike in heart attacks in the days following the spring time change. Losing sleep and disrupting your natural rhythm can increase stress on your cardiovascular system, especially if you already have heart concerns. - It Can Make You Moody and Foggy
If you feel cranky or scatterbrained after DST, you’re not alone. Sleep loss is linked to increased stress, anxiety, and even a higher risk of depression. Plus, it can lead to poor concentration and slower reaction times, which is why we also see a rise in car accidents and workplace errors right after the time change.
How to Adjust to Daylight Saving Time Without Feeling Like a Zombie
The good news? You don’t have to suffer through the transition. Here are some expert-backed tips to help your body adjust more smoothly:
Start Shifting Your Sleep Early
Instead of waiting until the night before DST, try going to bed 15-20 minutes earlier each night leading up to the change. This gives your body time to adapt gradually.
Get Some Morning Sun
Light exposure in the morning is one of the best ways to reset your circadian rhythm. Open your curtains as soon as you wake up, step outside for a short walk, or even sit by a bright window to help your body adjust faster.
Keep a Consistent Sleep Routine
Even if you feel groggy, resist the urge to sleep in or take long naps—sticking to a regular sleep schedule helps your body adjust more quickly.
Cut Back on Caffeine & Alcohol
Coffee and alcohol can mess with your sleep quality. Try to avoid caffeine in the afternoon and alcohol before bed to help you fall asleep more easily.
Wind Down Before Bed
Since DST can make it harder to fall asleep, create a relaxing nighttime routine—dim the lights, avoid screens an hour before bed, and do something calming like reading or stretching.
Final Thoughts
Daylight saving time might be here to stay (at least for now), but that doesn’t mean you have to suffer through the grogginess. By prepping your body ahead of time and making a few simple adjustments, you can minimize the health effects and get back on track faster.
Have you noticed DST messing with your sleep? Try these tips and see what works best for you!
