February 26, 2025
Spring into a better night’s sleep
A Kaiser Permanente sleep expert shares tips for decreasing the impact of daylight saving time.
Sleep is important for your health. Follow the tips below to sleep better.
Every spring, most Americans turn their clocks forward by one hour during the annual daylight saving time change. The days will become longer, and our mornings will be darker. And the most unpopular part? We’ll all lose one hour of sleep.
Common negative health effects
Kendra Becker, MD, an expert in sleep medicine at Kaiser Permanente Fontana Medical Center, says that losing one hour can affect our health negatively.
“For many, losing one hour of sleep will make them feel fatigued,” said Dr. Becker. “This can affect their ability to perform tasks. Additionally, sleep-deprived children can experience difficulties in school and potentially even have worsened behavior.”
Other health impacts are associated with changing our clocks.
- Disrupted sleep patterns: The one-hour shift can disrupt your circadian rhythm, leading to sleep deprivation. Many people find it difficult to adjust their sleep schedules, making them feel groggy and less focused.
- Increased risk of heart problems and inflammation: Studies have shown an increase in heart attacks and strokes following the switch to daylight saving time. The stress of adjusting to the new time can also elevate inflammatory markers in the body.
- Increased risk of car accidents: Research shows a 6% increase in fatal traffic accidents just after the spring time transition.
- Worsened mental health conditions: The time change and sleep disruption can intensify mood disturbances and mental health conditions like depression and anxiety.
Tips for managing the time change successfully
Dr. Becker offers the following advice to help you adjust to the time change and minimize potential effects to your health.
- Adjust gradually: Start adjusting your sleep schedule by 10 to 15 minutes earlier each night a few days before the switch. This gradual change can help your body adapt more smoothly.
- Maintain a consistent sleep routine: Go to bed and wake up at the same time every day, including on the weekends, to help regulate your internal clock.
- Get some early morning sunshine: Spend time outside in the morning light. Natural light helps reset your circadian rhythm and can make it easier to wake up earlier.
- Limit light in the evenings: Reduce your exposure to bright screens and artificial light in the evening to signal to your body that it’s time to wind down for sleep.
- Prepare your sleep environment: Keep your bedroom cool, dark, and quiet, and consider using blackout curtains and white noise machines if needed.
- Limit caffeine and alcohol late in the day: Drinking stimulating beverages in the afternoon and evening can interfere with your ability to fall asleep.
- Be patient: Give yourself time to adjust to the change. It may take a few days for your body to adapt to daylight saving time.
“There’s little doubt that losing an hour of sleep will be difficult for many in the beginning, but you can do something about it,” said Dr. Becker. “With the right attitude and taking the necessary steps, you can minimize the impact.”
Find more advice from Kaiser Permanente on getting better sleep.
