If you’re among the people who dread the beginning of daylight saving time on March 8, there are some simple ways to make the transition less painful.
Although daylight saving time (DST) had been in occasional use since World War I, it’s been 60 years since Congress mandated the biannual time change. Seems like Americans should be used to it by now, but only 12% are fans. The rest spend a few days feeling tired or sluggish.1
With the start of DST right around the corner, wellness coach and SSM Health Family Medicine Physician Dr. Roopa Shah shares her tips for a smoother “spring ahead.” She suggests shifting your schedule this week prior to the change.
“Adjust your schedule slowly by going to bed 15-20 minutes earlier each day and adjust your other activities – like meals and exercise – as well. This will help you acclimate to the new time,” she said.
Shifting your internal clock
Many find it difficult to adjust to that one-hour change in sleep patterns. According to Dr. Shah, that’s where good sleep hygiene comes in. “It’s much easier to get consistent sleep if you have already established healthy habits and a bedroom environment that promotes sleep. Those cue your body and brain that it’s time to sleep, which helps you adjust more quickly.” She adds that maintaining a healthy diet with balanced proteins, fiber, and other nutrients will help improve sleep, too.
Overcoming the deficit
Even if you’ve prepared, you may still feel the effects of the change. “Get outside!” said Dr. Shah. “Light drives our circadian rhythm, so finding time to soak up some sun on the days following the change can help your body’s internal clock.” She suggests that morning outings are especially helpful in decreasing sleep disruptions at night.
Dr. Shah also recommends taking a short nap if you need it. “If you’re unusually sleepy during the day after the time change, a short nap can help. Naps lasting less than 30 minutes can boost your alertness and reduce grogginess after you wake up.”
However, the timing of your nap can be important. She said, “Early afternoon naps are best, which is when most people experience a dip in their energy. Try to avoid late afternoon and evening naps. They can make it harder to fall asleep at night, which can throw off your schedule even more.”
If you struggle with sleep throughout the year, the sleep medicine specialists at SSM Health treat a variety of sleep disorders. They offer comprehensive care to help you achieve a better night’s sleep. Learn more about sleep medicine.
- Few people support the daylight saving time system and more want year-round light in the evenings,” AP-NORC Center for Public Affairs Research, October 2025, https://apnorc.org/projects/few-people-support-the-daylight-saving-time-system-and-more-want-year-round-light-in-the-evenings/
