Daylight saving time is an indicator that warmer days and more light are on the horizon. Three cheers for that!

But when the clocks go forward in the spring, we suddenly lose a precious hour of sleep that can be jolting to our bodies.

“We all have this internal clock that’s helping us regulate our sleep and wake cycles,” says Emily Paris, a psychotherapist and sleep expert at HALEO Clinic. This sleep-wake cycle is our circadian rhythm, which regulates when you feel sleepy and energized throughout the day.

Though losing one hour of sleep may seem insignificant, “we’re seeing that it has an impact on our circadian rhythm,” she says. The effects of “spring forward” can last from days up to a week.

While there isn’t anything we can do about the time change itself, there are simple steps you can take to mitigate some of the effects. Here are four tips to feel better in the days leading up to and after daylight savings.

1. Get enough sleep leading up to daylight savings

“Not going into daylight savings with a sleep deficit, to the best degree that we can, can help us adapt better,” says Paris. 

The average adult needs seven to nine hours of sleep per night, though many do not. A stable sleep schedule and good sleep hygiene can help you get there.

Before you shut your eyes, try practicing a relaxing activity or simple nighttime ritual. Avoid alcohol three to four hours before bed, and limit intense light about an hour before.

2. Gradual transition

Slowly shifting your sleep schedule over to the new clock can make spring forward feel less jarring. Paris suggests going to bed and waking up 15 minutes earlier over the course of two to four nights. For kids who may still be developing their circadian rhythms, she recommends lengthening this transition to four to five days. 

3. Maximize morning light exposure

“Because our circadian rhythm is deeply impacted by light, exposing ourselves to daylight first thing can help you wake up,” says Paris. 

Try going for a morning walk or run, sipping your coffee in a sunny spot, or even sitting by a UV lamp for 15 to 20 minutes. As your body is exposed to more light, it releases an energy-boosting hormone called cortisol that helps you feel more alert.

4. Take naps

Even if you engage in some of these practices beforehand, the time change still might hit you. “Some people are much more impacted than others,” says Paris.

If you’re struggling with exhaustion, she recommends taking a 20-minute nap to help regain energy. For shift workers, you ideally want to take longer naps before a night shift and shorter naps during your shift to regulate your body.

“Avoid taking naps that are too late in the day or too long,” says Paris. This will ensure you can still sleep well at night.
 

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