As we prepare to spring forward on March 9, 2025, it’s essential to understand how this one-hour shift in daylight saving time affects your body.
Dr. Brynn Dredla, a Mayo Clinic Sleep Neurologist, breaks down in one minute how this time change can impact your sleep cycle:
Even though we’re only changing the clocks by an hour, you’ll likely feel the effects—hence why we call it the Daylight Saving Time Sleep Hangover! In fact, studies show that it can take up to a week for your body to fully adjust, with many people experiencing grogginess, mood changes, and even a dip in productivity. If you’ve ever felt like you needed an extra cup of coffee (or two) after the time change, you’re not alone! Whether you're losing an hour in the spring or gaining one in the fall, this disruption can be tough, especially if you’re already running on a sleep deficit.
Why Does Daylight Saving Time Disrupt Sleep?
Winston Churchill famously described daylight saving time:
"An extra yawn one morning in the springtime, an extra snooze one night in the autumn... We borrow an hour one night in April; we pay it back with golden interest five months later."
Research confirms that many people don’t actually benefit from the extra hour of sleep in the fall, making it harder to adjust when the time shifts again in spring. Common effects of this change include:
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Waking up earlier than usual
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Trouble falling asleep at night
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Increased nighttime awakenings
If you typically sleep less than seven hours per night or are an early riser, you may find it even harder to adjust to the time change. But don’t worry—there are steps you can take to minimize the impact!
4 Tips to Beat Daylight Saving Time Sleep Hangover
1. Adjust Your Sleep Schedule Gradually
A few days before the time change, start shifting your bedtime and wake-up time by 15 to 30 minutes each day. This gradual adjustment helps your body ease into the new schedule without feeling the shock of an abrupt change.
Use a sleep-tracking app or set reminders to begin winding down at the same time every night. Sticking to a consistent sleep routine—even on weekends—can help regulate your internal clock, making it easier to wake up naturally.
2. Create a Sleep-Friendly Environment
Your bedroom should be a sleep sanctuary, optimized for rest and relaxation:
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Keep it cool – The ideal sleep temperature is 60–67°F (15–19°C).
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Block out light – Use blackout curtains or a sleep mask.
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Reduce noise – Try a white noise machine or earplugs.
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Ditch electronics – Blue light from screens can delay melatonin production. Stop screen time at least an hour before bed.
If racing thoughts keep you up, try journaling before bed to offload your worries. Writing down your next day’s tasks can help clear your mind and reduce nighttime anxiety.
3. Take a Warm Shower Before Bed
A warm shower or bath 90 minutes before bed can help you fall asleep faster. As your body temperature cools down afterward, it signals your brain that it’s time for sleep—mimicking the natural day-to-night transition.
This cooling effect is crucial because body temperature plays a key role in regulating sleep cycles. During the evening, your core temperature naturally drops to prepare for sleep, while a rise in temperature signals wakefulness. By taking a warm shower, you accelerate this cooling process, promoting the release of melatonin, the hormone that makes you feel sleepy.
Additionally, warm water helps relax tense muscles and improve circulation, further encouraging relaxation. Adding essential oils like lavender or chamomile to your bath can enhance this effect, as these scents are known for their calming properties.
4. Upgrade to a Performance Mattress
When your sleep is limited, quality matters more than quantity. A high-performance mattress ensures you get the most restorative sleep possible.
Essentia mattresses are designed to enhance sleep quality by addressing all 8 key elements of whole-body recovery, including:
✅ Optimized spinal support to reduce tossing and turning
✅ Allergy-friendly materials for a cleaner sleep environment
✅ Cool sleep technology to prevent overheating
Unlike traditional memory foam, which traps heat and can cause discomfort, Essentia’s patented Beyond Latex™ organic foam is breathable and temperature-regulating. This allows for a cooler, uninterrupted sleep—helping you wake up refreshed and ready to take on the day.
Make the Most of Your Sleep!
Adjusting to daylight saving time can be challenging, but with the right habits and sleep setup, you can minimize its impact.
Do you have any favorite tricks for adjusting to the time change? Share your tips in the comments!
