How to Prepare for Daylight Saving Time: A Sleep Doctor’s Guide to a Smooth Transition
Every year, Daylight Saving Time (DST) throws millions of people off their sleep schedule. Losing or gaining an hour might seem like a minor inconvenience, but it can cause significant disruptions in sleep patterns, making mornings harder and leaving both adults and kids feeling groggy and irritable.
The good news? With some preparation, you can ease into the time change and prevent major sleep disruptions. Let’s go over why DST affects your sleep and how you can prepare for it to make the transition as smooth as possible.
Why Does Daylight Saving Time Affect Sleep?
Daylight Saving Time shifts our clocks one hour forward in spring and one hour back in fall, impacting our circadian rhythm—the internal clock that regulates our sleep-wake cycle. This artificial time shift can lead to:
Increased daytime fatigue
Difficulty falling asleep or waking up at the right time
Decreased focus and productivity
Mood changes like irritability or feeling "off"
Sleep issues in children who have stricter biological clocks
But since DST occurs on the same weekend every year, you can plan ahead to minimize its impact.
7 Expert Tips to Prepare for Daylight Saving Time
1. Gradually Adjust Your Schedule
Start adjusting your bedtime and wake-up time 3 to 5 days before the time change. Try going to bed 15 minutes earlier each night leading up to the transition.
💡 Pro Tip: Don’t just adjust your sleep schedule—gradually shift your meal times, exercise routine, and other daily activities as well.
For Kids: Start their bedtime 15 minutes earlier each night so they can ease into the transition without major disruptions.
2. Prioritize Sleep Beforehand
It’s tempting to "power through" the time change, but being sleep-deprived before DST makes adjusting even harder.
Ensure you or your child are getting enough sleep leading up to DST.
The National Sleep Foundation recommends:
Preschoolers (3-5 years): 10-13 hours
School-aged children (6-12 years): 9-12 hours
Teens (13-18 years): 8-10 hours
Adults: 7-9 hours
Being well-rested will reduce grogginess and irritability when the clocks shift.
3. Set Your Clocks Ahead Early
Before going to bed on Saturday night (the night before DST begins), set your clocks ahead one hour.
This will:
✅ Reduce the risk of forgetting and running late on Sunday morning
✅ Help you mentally prepare for the time shift
✅ Prevent unnecessary confusion the next day
Most smartphones and digital devices adjust automatically, but be sure to check any manual clocks or alarms.
4. Get Plenty of Natural Light
Light is the most powerful regulator of your circadian rhythm. Morning sunlight helps reset your internal clock, making it easier to adjust.
✅ Get outside as early as possible in the morning, even if it’s cloudy.
✅ Open your curtains to let natural light in.
✅ For kids, spend outdoor playtime in natural daylight to help them adjust faster.
🌞 Pro Tip: If you can’t get enough natural light, try a light therapy lamp for 20-30 minutes in the morning.
5. Stay Active with Daily Exercise
Regular physical activity helps regulate your sleep patterns, but timing matters:
✔ Morning & afternoon workouts promote deeper sleep at night.
❌ Late-night workouts can increase alertness, making it harder to fall asleep.
To maximize sleep benefits, finish exercising at least 3 hours before bedtime.
6. Maintain a Healthy Sleep Routine
The best way to prevent DST sleep disruptions is to have consistent, healthy sleep habits year-round.
Stick to a bedtime routine – Take a warm bath, read, or do a relaxation exercise.
Limit screen exposure – Avoid phones, tablets, and TV 30-60 minutes before bed to reduce blue light exposure.
Keep the bedroom cool & dark – Set your thermostat to 65-70°F and use blackout curtains if needed.
Avoid caffeine & heavy meals – Skip caffeine at least 6 hours before bed and avoid late-night snacking.
🔎 Want more expert sleep tips? Schedule a consultation with us at www.therestfulsleepplace.com.
7. Be Patient and Nap Wisely
Adjusting to DST can take a few days to a week. Don’t panic if your sleep feels off—just stay consistent with your routine.
If you feel exhausted, take a 20-30 minute nap early in the day (before 2 PM) to avoid disrupting nighttime sleep.
Need Help Adjusting to DST? Let’s Fix Your Sleep!
At The Restful Sleep Place, we specialize in helping adults, teens, and kids optimize their sleep. Whether you’re struggling with the DST transition, sleep deprivation, or a sleep disorder, we’re here to help.
📍 Visit us: 909 Sumneytown Pike, Suite 205, Spring House, PA 19477
🌐 Book a consultation: www.therestfulsleepplace.com
📞 Call us at: (215) 607-8297
💡 Pro Tip: Don’t forget to check out Beyond Tired, my Amazon bestselling book, for more expert sleep strategies!
📚 Get your copy here: Amazon - Beyond Tired
