Even though the clock moves by just one hour, a time change can interfere with your sleep quality and make waking up or falling asleep more difficult.
The best way to make the transition easier is to start adjusting your sleep schedule a few days before the time change rather than waiting until the clocks change.
Small changes to your bedtime and wake-up time can help your body gradually adapt. Once the time change arrives, maintaining your routine, getting natural light during the day, and being mindful of your daytime habits can also help you settle into the new schedule.
If you want to prepare for the next time change, these sleeping tips can help you make the transition more comfortable.
Your body has an internal clock, known as your circadian rhythm, that helps regulate when you feel awake and when you feel ready to sleep. Your sleep schedule, daily activities, and exposure to light all influence this natural rhythm.
When the clocks change, your daily schedule shifts before your internal clock has had a chance to adjust. As a result, you may temporarily feel tired earlier or later than usual, have trouble falling asleep, or wake up at a different time.
The effect can be especially noticeable when the clocks move forward because you lose an hour of sleep. Moving the clocks backward can also affect your normal routine, even though you gain an hour.
Preparing your sleep schedule ahead of time can make the transition easier on your body.
You do not have to change your bedtime all at once. Instead, begin making small adjustments several days before the time change.
Try moving your bedtime and wake-up time by about 15 minutes at a time. This gives your body an opportunity to gradually get used to the new schedule.
For example, if the clocks are moving forward, gradually going to bed and waking up earlier can help you get closer to the new schedule before the change occurs.
This approach can be particularly useful for children, who may be more sensitive to changes in their usual routines.
Light is one of the strongest signals that helps regulate your circadian rhythm. Spending time in natural light during the day can help reinforce when your body should be awake and when it should begin preparing for sleep.
After the time change, make an effort to get outside during the day, particularly in the morning.
You can incorporate more natural light into your routine by:
Your daytime habits can also influence how well you sleep at night. While you are adjusting to the time change, continue making choices that support your normal sleep routine.
Regular physical activity can help support nighttime sleep. Even simple activities such as walking, stretching, or spending time outside can help you stay active throughout the day.
It is also important to be mindful of naps and caffeine. If you are tired after the time change, a short nap may help, but a long or late-afternoon nap can make it harder to fall asleep at night. Similarly, caffeine consumed later in the day may make it more difficult to fall asleep when bedtime arrives.
Consider these habits while your body adjusts:
These small adjustments can help prevent daytime habits from making the transition more difficult.
Even if you prepare ahead of time, your body may still need a few days to settle into the new schedule. You may notice that you feel tired at an unusual time or that your normal bedtime does not feel quite right at first.
Rather than trying to force your body to adjust immediately, give yourself time to settle into the new routine.
Continue following your usual schedule as consistently as possible. Going to bed and waking up at similar times each day can help reinforce your new routine and make the transition feel more natural.
If your sleep feels slightly different for a few days, that does not necessarily mean something is wrong. Staying consistent can help your body adjust.
The time change can also be a good opportunity to evaluate your sleep environment. When your schedule is temporarily disrupted, having a comfortable place to sleep can make it easier to maintain your normal bedtime routine.
Consider whether your bedroom provides the conditions you need to sleep comfortably.
Your sleep environment should include:
If you regularly wake up feeling uncomfortable, have trouble getting comfortable at night, or feel that your mattress is no longer providing the support you need, the time change may be a good reminder to reevaluate your sleep setup.
A consistent sleep routine can make adjusting to a time change easier, but your sleep environment matters, too. The right mattress, pillow, and bedding can help you stay comfortable throughout the night.
At Land of Sleep, our team can help you explore mattress options based on your sleep habits, comfort preferences, and support needs. Visit one of our Sarasota or Venice mattress store locations to try different mattresses and find the right fit for a more comfortable night's sleep.
Start adjusting your sleep schedule about two to three days before the time change. Moving your bedtime and wake-up time by about 15 minutes at a time can help your body gradually adapt to the new schedule.
To prepare for daylight saving time, gradually adjust your bedtime and wake-up time before the clocks change. Getting natural light during the day, staying active, and maintaining consistent daily routines can also help support the transition.
The time change can affect sleep because your internal circadian rhythm does not immediately adjust when the clock changes. Your body may temporarily feel ready to sleep or wake up at a different time than your new schedule requires.
Moving the clocks backward gives you an additional hour on the clock, which may make the transition easier for some people. However, the change can still temporarily affect your sleep schedule and when you feel tired or awake.
A short nap can help if you feel particularly tired after the time change. Keep your nap to about 20 minutes or less and take it earlier in the afternoon so it is less likely to interfere with nighttime sleep.
The adjustment period varies from person to person. Some people may adjust within a few days, while others may take longer. Maintaining a consistent sleep schedule and healthy daily habits can help your body settle into the new routine.