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Most people in the United States change their clocks by one hour in the spring and fall. That shift can disrupt your body’s natural sleep clock. As a result, you may have trouble falling asleep, staying asleep, or getting a good night’s rest.
Common health effects of daylight saving time
Kendra Becker, MD, a sleep doctor at Kaiser Permanente, says even one lost hour can matter. When you don’t sleep enough, you may feel tired and have trouble paying attention. Children who don’t sleep well may struggle in school or act out.
Here are other ways the time change may affect you:
- A mixed-up schedule: Changing your sleep times can confuse your body’s natural clock. This may disrupt your sleep schedule and leave you feeling groggy and less alert.
- Heart risks: Not getting enough sleep is linked to a number of health conditions, including heart disease. Studies show more heart attacks and strokes happen after the switch to daylight saving time.
- More car crashes: Research shows there’s a 6% increase in fatal traffic accidents just after the spring time change.
- Mood problems: Poor sleep can increase stress and lead to feelings of worry or sadness.
Tips for managing the time change successfully
Dr. Becker offers some simple steps to help you adjust and sleep better.
- Shift your sleep time slowly: A few days before the time change, go to bed 10 to 15 minutes earlier or later each night.
- Get morning light: Sunlight helps your body know it’s time to wake up.
- Dim the lights at night: Avoid bright screens before bed so your body and mind can relax.
- Limit caffeine and alcohol: Late in the day, both can make it harder to fall asleep.
- Stretch gently: Light stretching before bed can help your body relax.
- Be patient: Your body may need a few days to get used to the new time.
“Seasonal time changes can be challenging,” Dr. Becker said. “With the right habits and preparation, you can reduce the impact and protect your sleep.”
Find more Kaiser Permanente tools and resources to help you get better sleep.