Daylight Savings Time and Sleep: How to Prepare for the Spring Forward Time Change
Daylight savings time begins each spring when clocks “spring forward” one hour. While the change gives us longer evenings of daylight, it can disrupt your sleep schedule and circadian rhythm. Preparing your bedtime routine ahead of time can help your body adjust faster and wake up feeling refreshed.
Daylight savings time (DST) is the practice of moving clocks forward by one hour in the spring and back again in the fall. The goal is simple: make better use of daylight. By shifting the clock forward, evenings stay lighter for longer while mornings become slightly darker.
In most of the United States and Canada, daylight savings time runs from March through early November. During this period, the clock moves one hour ahead of standard time.
You may hear people say we “spring forward” in March and “fall back” in November, an easy and fun way to remember which direction the clock moves. In the fall, it is a welcome change in regards of sleep, but when we spring forward, the clock skips ahead one hour, which means most people lose about an hour of sleep that night. Even though it’s a small change, your body’s internal clock doesn’t instantly adjust. That’s why many people feel more tired or have trouble falling asleep for a few days after the time change.
How does daylight savings time work
When daylight savings time begins, clocks jump forward one hour.
For example:
At 2:00 a.m., the clock moves directly to 3:00 a.m.
That means the day technically has one less hour, and many people feel like they lost an hour of sleep.
When daylight savings time ends in November, the opposite happens. Clocks move back one hour, giving us an extra hour of sleep.
When does daylight savings time start
In the United States, daylight savings time begins on the second Sunday in March at 2:00 a.m. In 2026, clocks will spring forward on March 8, 2026.
So if you normally go to bed at 10:00 p.m., the next night your body may feel like it’s only 9:00 p.m. That sudden shift is why many people feel tired or out of sync for a few days after the change. For those going to work, you might feel a little groggier during that Monday morning meeting.
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Why do we have daylight savings time?
Daylight savings time was originally introduced in 1918 to make better use of daylight hours and formally standardized in 1966 when Congress passed the Uniform Time Act.
The idea is that shifting the clock forward allows people to enjoy more daylight in the evening rather than early in the morning when many people are still asleep.
Today, most states follow daylight savings time, though Arizona and Hawaii do not participate.
Why the government has tried to stop daylight savings time
Daylight savings time has been debated in the United States for years. While some people enjoy longer evening daylight, others argue that changing the clock twice a year causes unnecessary disruption.
One of the biggest concerns is how the time change affects sleep. When clocks shift forward in the spring, many people lose an hour of sleep and may feel tired or out of sync for several days.
Researchers and health organizations have raised concerns about how these sudden schedule changes can affect sleep routines, productivity, and overall well-being. Researchers and health organizations have raised concerns about how these sudden schedule changes can affect sleep routines, productivity, and overall well-being.
Daylight Savings Time and its Effect on Sleep
For example, researchers have found that the spring daylight saving time shift can disrupt circadian rhythms and lead to short-term sleep loss, which may make it harder for people to adjust to the new schedule.
Because of these concerns, lawmakers have introduced several proposals to eliminate the twice-yearly clock changes. Some proposals would keep the country on permanent daylight saving time, while others suggest staying on standard time year-round.
In 2022, the U.S. Senate passed the Sunshine Protection Act, which proposed making daylight saving time permanent. However, the bill did not pass the House of Representatives, so the current system of changing clocks in March and November remains in place. There is a new Sunshine Protection Act of 2025 trying to go through the process again.
For now, most Americans still adjust their clocks twice a year. But the debate over whether to keep daylight savings time, or replace it with a permanent system, continues.
How to reset your sleep schedule after daylight savings time
If the spring forward time change throws off your sleep, don’t worry. Your body can usually adjust within a few days. The key is helping your circadian rhythm shift to the new schedule as smoothly as possible.
Here are a few simple ways to reset your sleep schedule after daylight savings time.
1.Shift your routine gradually
If you’re struggling to fall asleep at the new time, try adjusting your schedule in small steps.
Move your bedtime and wake-up time 15–20 minutes earlier each day until your body adapts. Gradual changes are easier for your internal clock to handle than sudden shifts.
2. Prioritize morning light
Light is one of the strongest signals for your body’s internal clock.
Getting sunlight soon after waking up helps tell your brain that it’s time to start the day. This can make it easier to feel sleepy at the right time later that night.
Even a short walk outside in the morning can help reset your rhythm.
3. Avoid late-night light exposure
Bright lights in the evening—especially from phones, tablets, and TVs—can trick your brain into thinking it’s still daytime.
Try dimming lights and limiting screens during the hour before bedtime to help your body wind down.
4. Keep your wake-up time consistent
Sleeping in might feel tempting after losing an hour of sleep, but it can make it harder to adjust.
Waking up at the same time each morning helps anchor your circadian rhythm and speeds up the adjustment process.
5. Support your sleep environment
Your bedroom environment can also help signal to your body that it’s time for rest.
'A cool, quiet, comfortable sleep setup makes it easier to fall asleep—even when your internal clock is still catching up. When your sleep schedule shifts, like it does during daylight savings time, falling asleep quickly becomes even more important. In a SleepScore Labs study, 93% of participants said it felt easier to fall asleep on a Purple mattress.
Adjusting to daylight savings time can take a few days, but small changes to your routine and sleep environment can make the transition easier.
By gradually shifting your schedule, getting morning light, and creating a comfortable place to rest, you can help your body reset its internal clock more smoothly. And once your sleep rhythm settles in, those longer spring evenings might just feel worth the adjustment.
FAQ
Yes. In 2026, daylight savings time begins on Sunday, March 8, when clocks move forward one hour at 2:00 a.m.
Yes. When daylight savings time begins in March, clocks move forward one hour at 2:00 a.m., which means most people lose one hour of sleep that night. This change is often called “spring forward.” When daylight savings time ends in November, clocks move back and we gain an extra hour.
In most of the United States, daylight savings time runs from March to November each year.