Still Feeling “Off” From Daylight Saving Time Spring Forward? U of R Has Tips To Adjust!

Daylight Saving Time starts on the second Sunday of March each year, which means we lose an hour of sleep. When clocks “spring forward,” many people feel groggy, irritable, or out of sync for several days. Losing just one hour of sleep might not seem like much, but it can disrupt the body’s natural sleep cycle.

UR Medicine sleep expert Carolina Marcus, MD, explains why the time change can leave you feeling off and shares simple strategies to help your body adjust more quickly. The body’s internal sleep-wake cycle—often called the circadian rhythm or “body clock”—is very real.

Deep in the brain is a small cluster of nerve cells called the suprachiasmatic nucleus (SCN). It acts as the body’s timekeeper, regulating daily rhythms like sleep, alertness, and hormone production.

“The SCN helps steer many biological rhythms, including the timing of our sleep and wakefulness,” Dr. Marcus explains.

Why Daylight Saving Time Disrupts Sleep

Our body clocks are strongly influenced by light exposure.

The nerves in the SCN are directly connected to the retinas in our eyes. Nature’s 24-hour light-dark cycle supplies the SCN with the critical information it needs to keep our daily rhythms on pace.

• Darkness triggers the release of melatonin, the sleep hormone.
• Light exposure suppresses melatonin and promotes alertness.

Why “Springing Forward” Feels Harder Than Falling Back

Many people find the spring transition more difficult than the fall time change, largely because we are already chronically sleep deprived.

“Losing an hour of sleep can worsen an already significant sleep deficit, making it harder for the body to adjust,” says Dr. Marcus.

Tips to Help Your Body Adjust to Daylight Saving Time

A few small changes can help you adapt more quickly to the time shift:

1. Start adjusting your schedule early. Start preparing several days before by going to bed and waking up 10 to 15 minutes earlier each day.
2. Get morning sunlight. Light helps reset your internal clock. When you wake up, open your blinds or spend time outside. Even if it isn’t sunny, the light exposure still has an impact!
3. Be mindful of caffeine. Limit caffeine after noon to prevent sleep disruptions.
4. Adjust your exercise timing. Exercise can improve sleep, but timing matters. Exercise earlier in the day and avoid vigorous workouts within four hours of bedtime.
5. Limit naps. You may have the urge to nap while you adjust, but try to limit it if you can. Napping can make it harder to fall asleep at night. If you do nap, keep it under 30 minutes.