When the clocks move forward or backward for daylight saving time (DST), it’s more than just a minor inconvenience — it can impact your sleep and overall well-being.

Whether you're a working professional managing a hectic schedule or a health-conscious individual striving for better rest, understanding the connection between daylight saving time and sleep quality is essential.

Why does daylight saving time affect sleep?

The primary reason DST disrupts sleep is its impact on our body’s internal clock, also known as the circadian rhythm. This internal timing system regulates sleep, alertness and various bodily functions based on natural light and darkness. When the time shifts by an hour, it creates a mismatch between your circadian rhythm and the clock.

For instance, in the spring when we “spring forward,” the additional hour of evening light can delay the production of melatonin — the hormone that prompts sleepiness. Conversely, in the fall, as we “fall back,” the earlier sunsets can throw off your sense of time and might even lead to waking up earlier than planned. Both shifts cause sleep disturbances, making it harder to fall asleep or wake up feeling refreshed.

The impact of DST on sleep quality

It’s not just about missing an hour of rest — DST and sleep quality are deeply interconnected. Studies show that even a one-hour change in the sleep schedule can trigger:

• Shortened sleep duration: Many people don’t adjust their bedtime adequately, which leads to briefer and less restorative sleep.

• Poor sleep quality: With the circadian rhythm disrupted, our bodies may not cycle through the crucial stages of deep sleep efficiently.

• Reduced alertness: Changes to sleep patterns increase fatigue, lowering productivity and impacting daytime mental sharpness.

• Mood fluctuations: Sleep deprivation caused by DST can contribute to irritability, stress and even symptoms of anxiety or depression.

For students and working professionals, this is especially concerning. Poor-quality sleep can impair decision-making, focus and overall performance. Similarly, health-conscious individuals may experience setbacks in mood regulation or energy levels, making it harder to stay consistent with fitness or mindfulness routines.

Minimizing the impact of daylight saving time on sleep

The good news is there are simple ways to manage daylight saving time sleep affects and protect your sleep quality. Here are some helpful tips:

1. Adjust gradually: A week before the time change, shift your bedtime by 10 to 15 minutes earlier (or later, depending on the season) each night. Gradual changes give your body time to adapt.

2. Maximize morning light exposure: Get outside in the morning to help reset your internal clock. Natural light exposure signals your brain to align with the new schedule.

3. Limit evening screen time: Blue light from screens suppresses melatonin production. Reducing screen use an hour before bed can improve sleep quality.

4. Stick to a routine: Consistent wake-up and sleep times — even on weekends — help regulate your circadian rhythm.

5. Practice relaxation techniques: Engage in calming activities like gentle yoga, meditation or reading to prepare your body for rest.

Prioritize your sleep during DST transitions

While daylight saving time may seem like a small seasonal adjustment, its influence on your rest and well-being is significant. Being proactive and practicing good sleep hygiene can ease the transition, ensuring the time change doesn’t disrupt your routine. Remember, quality sleep is foundational for physical health and mental clarity.

By understanding how DST and sleep quality are linked, you can take simple steps to minimize disruptions and wake up feeling ready to tackle the day. After all, a great day starts with a good night’s sleep!