Every March, we “spring forward” by setting our clocks ahead one hour, losing precious sleep in the process. While the extra evening daylight is nice, the sudden shift disrupts our internal clocks, leaving many of us groggy and sluggish.
Sleep experts argue that this biannual time change misaligns with human biology, increasing risks of heart attacks, strokes, car accidents and even reduced productivity in the days following the switch.
Some areas in North America don’t observe daylight saving time and avoid the hassle altogether. These include Hawaii, most of Arizona, and parts of Canada, like Saskatchewan and Yukon.
The debate continues over whether to keep or eliminate daylight saving time altogether, with some advocating for permanent standard time to better align with our circadian rhythms.
President Donald Trump has expressed a desire to eliminate daylight saving time (DST), describing it as “inconvenient” and “very costly to our Nation.” In December 2024, before taking office for his second term, he stated on his social media platform, Truth Social: “The Republican Party will use its best efforts to eliminate Daylight Saving Time, which has a small but strong constituency, but shouldn’t!”
How to Adjust
Adjusting to the time change can take about a week, especially for night owls, who may struggle more with the earlier wake-up time. However, there are ways to ease the transition:
- Gradually Shift Bedtime – Go to bed 15-30 minutes earlier each night leading up to the change.
- Seek Morning Light – Exposure to sunlight in the morning helps reset your internal clock. Use bright artificial light if necessary.
- Reduce Screen Time Before Bed – Blue light from devices suppresses melatonin, making it harder to fall asleep.
- Watch Caffeine and Alcohol Intake – Both can disrupt sleep, so limit consumption in the afternoon and evening.
- Stay Active – Regular exercise improves sleep quality and reduces stress, making the adjustment easier.
While daylight saving time isn’t ideal for sleep, preparing in advance can help you feel more refreshed when that dreaded Sunday arrives. Until change happens, these strategies can help you adjust more smoothly.
