Daylight Saving Time: How to Prepare for the Clock Change and Affect on Your Sleep

Twice a year, most of the United States experiences the time shift of Daylight Saving Time (DST)— “springing forward” an hour in March and “falling back” an hour in November. While this may seem like a small adjustment, the impact on sleep, health, and safety can be significant. Understanding how the clock change affects your body and taking steps to prepare can help minimize the disruption.

How Daylight Saving Time Affects Sleep

Changing the clocks by just one hour might not seem like a big deal, but it can throw off your body’s internal clock, or circadian rhythm. This natural cycle regulates sleep, mood, and overall well-being, responding primarily to light and dark. When DST shifts your wake-up time, your body may struggle to adjust, leading to sleep disruptions, increased fatigue, and even health risks like heart issues and mood disturbances.

Drowsy Driving and the Time Change

One of the most concerning effects of the clock change is drowsy driving. Studies show that car accidents spike after DST begins and ends, as sleep-deprived drivers hit the road. Lack of sleep affects reaction time, decision-making, and overall alertness, making it a serious safety hazard. If you find yourself struggling to stay awake while driving, pull over for a short nap or consider grabbing a caffeinated drink to regain focus.

How to Prepare for the Time Change

Instead of letting the clock change catch you off guard, plan ahead to make the transition smoother. Here are some simple ways to help your body adjust:

• Start adjusting early – Shift your sleep, meals, and exercise schedule slightly in the days leading up to the change.
• Get morning sunlight – Exposure to natural light in the morning helps reset your internal clock.
• Relax before bed – Try deep breathing or meditation to improve sleep quality.
• Set your clock ahead the night before – This helps you mentally prepare and stay on schedule.
• Prioritize sleep – If you’re feeling sluggish, a short 20–30 minute nap can boost alertness.

Daylight Saving Time may not be going away anytime soon, but with a little preparation, you can minimize its impact on your sleep and daily routine. And if you’re hitting the road the week after the time change, remember to stay alert, drive cautiously, and rest when needed. Your well-being—and the safety of others—depends on it!

Posted Date: 3/7/2025