How to protect your sleep and well-being
Every spring, we “spring forward” an hour for daylight saving time (DST). In 2026, the time change happens on Sunday, March 8 at 2 AM, when the clock jumps ahead an hour. While it might feel like a small change on the clock, your body often feels it much more. DST disrupts your internal body clock—known as the circadian rhythm—which regulates sleep, alertness, appetite, and even hormone levels. The result: You may feel groggy, irritable, or less focused for several days.
Research shows that losing just one hour of sleep can temporarily affect mood, cognitive function, and overall health. In fact, studies have linked DST transitions with short-term increases in heart attack risk and workplace accidents. Even though the shift is brief, giving your body a little extra support can make a noticeable difference.
Why your body struggles
Your circadian rhythm relies on signals like sunlight, meal times, and daily routines, like exercise, work, school, and other activities you do at the same times each day, to keep you on track. When the clock jumps ahead, your body may feel out of sync, making it harder to fall asleep or wake up at the usual times. You might also notice trouble focusing or feeling alert during the day until your body adjusts.
Tips to make the transition easier
- Shift your schedule gradually: A few days before DST, try going to bed 15–20 minutes earlier each night to help your body adjust.
- Embrace morning light: Exposure to natural light in the morning can help reset your circadian rhythm. Open your blinds, take a short walk, or enjoy your morning coffee near a sunny window.
- Keep bedtime routines consistent: Limit screens before bed, and engage in relaxing activities like reading, stretching, or meditation.
- Move your body: Physical activity during the day boosts energy and helps regulate sleep patterns. Even light exercise, like a brisk walk, is beneficial.
- Listen to your body: Take it easy at first—you may not feel fully awake right away. Short naps later in the day can help, but keep them under 30 minutes to avoid interfering with nighttime sleep.
Beyond sleep: DST can also affect mood, appetite, and energy levels. By being mindful of your schedule, prioritizing rest, and spending time in the sunlight each day, you can protect your overall well-being during this transition.
The good news: Most people fully adjust to DST within a week. Consider DST a gentle reminder to restart or reinforce healthy habits, and you may even find yourself feeling more energized and balanced than before.
