Posted 11/03/2016

Your Sleep Guide To Dealing With Daylight Savings Time

Get ready to spring forward: daylight savings time is this Sunday, March 13th. The biannual clock re-setting may be antiquated and controversial…but it’s still the law!

At 2 am EST in the US, our clocks will be set 1 hour ahead. Meaning—you lose 1 hour of precious sleep. The change in time throws our sleep system off, impacting our circadian rhythms (sleep/wake cycle) and affecting how much melatonin (sleep hormone) our bodies produce. This causes a jet-lag like grogginess.

Luckily, making a few simple changes throughout the weekend can make a big difference. Follow this weekend sleep guide to dealing with daylight savings:


– Start imagining it’s daylight savings tonight and go to bed a ½  to 1 hour earlier than normal.

– Take melatonin for the next few nights, which aids in resetting your circadian rhythm.

– Commit to getting 7 to 8 hours of sleep each night this weekend.


– Though it may be difficult, wake up a ½  to 1 hour earlier than normal.

– Get outside in natural light and exercise during the day, even if it’s a moderate activity like taking a walk.


– Before you go to bed, set any clocks back that won’t automatically adjust (like a microwave, oven, and watch).

– Go to bed 1 hour earlier than normal.


– Start the day 1 hour earlier than your usual wake time. Again, get as much exposure to bright light as possible.

– If you’re feeling sleepy during the day, take a short nap in the afternoon for no more than 20 minutes.


– 1-2 hours before bedtime, try a few relaxing activities like taking a warm bath, drinking tea, and dimming the lights to evoke sleepiness.

– Now that the clocks have been reset, go to bed at your “normal” time.


– Avoid hitting snooze and get up at your normal wake time. Even if you’re not feeling 100%, you’ll most likely be ahead of everyone else.

For more sleep tips, check out our guide to smart sleeping.


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