By LISA NEWMAN
K-State Research and Extension – Central Kansas District Family and Community Wellness Extension Agent
As daylight saving time (DST) approaches, many Americans prepare to move their clocks forward by one hour. While this shift signals the arrival of longer daylight hours, it can also disrupt sleep patterns, mood, and overall well-being. Research suggests that even a one-hour change can affect the body’s circadian rhythm, leading to fatigue, reduced concentration, and increased health risks.
The impact of “springing forward” on health
The transition to DST can create a temporary state of “social jet lag,” according to sleep experts. Studies have shown that in the days following the time change:
• Sleep deprivation increases – A study published in the Journal of Clinical Sleep Medicine found that losing even an hour of sleep can lead to decreased cognitive function, irritability, and drowsiness.
• Heart health may be affected – Research in the American Journal of Cardiologysuggests a slight increase in heart attacks on the Monday after the spring DST transition.
• Higher risk of accidents – A study in Current Biology found an increase in workplace injuries and traffic accidents in the days following DST due to sleep deprivation.
Tips for adjusting to daylight saving time
1. Gradually shift your sleep schedule
Start adjusting your bedtime by 15–20 minutes a few days before the time change. This gradual transition helps your body’s internal clock adapt with minimal disruption.
2. Get morning sunlight
Exposure to natural light in the morning helps reset your circadian rhythm. Try spending at least 20–30 minutes outside in natural daylight soon after waking up.
3. Avoid caffeine and screens before bed
Caffeine can stay in your system for up to six hours, so avoid it in the afternoon and evening. Blue light from screens can also interfere with melatonin production, making it harder to fall asleep.
4. Stick to a consistent sleep routine
Go to bed and wake up at the same time each day, even on weekends. A regular sleep schedule strengthens your body’s natural rhythm and improves sleep quality.
5. Take short naps if needed
If you feel excessively tired after DST, a 20-minute power nap can help boost alertness. However, avoid long naps, as they can make it harder to fall asleep at night.
6. Stay active during the day
Exercise can help regulate your sleep cycle, but avoid intense workouts right before bed, as they can be stimulating.
Final thoughts
Adjusting to daylight saving time takes a few days, but making small changes before and after the transition can ease the shift. Prioritizing sleep, getting exposure to natural light, and maintaining a consistent routine can help minimize the negative effects of moving the clock forward.
By preparing in advance, you can make the transition smoother and enjoy the benefits of longer daylight hours without feeling exhausted.
For more resources and support, visit K-State Research and Extension – Central Kansas District.