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Daylight saving time can disrupt sleep because changing the clock also shifts the timing of daylight, which helps set the body’s circadian rhythm. The spring change is especially likely to cut into sleep opportunity; either transition can disturb sleep and wake times. Start adjusting your routine two or three days ahead, then keep a steady schedule and allow about a week for your body to adapt.
How does daylight saving time affect sleep?
In spring, clocks move forward. The morning becomes darker by the clock, while evening light lasts later. That change in light timing can affect circadian rhythms—the body’s internal timing system—and make it harder to fall asleep or wake at the desired time. The American Academy of Sleep Medicine (AASM) reports sleep and wake disruption when clocks move into or out of daylight saving time; the spring shift is particularly associated with lost sleep opportunity.
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The autumn change moves clocks back, but it can still disrupt sleep and waking routines. How strongly someone responds varies; the transition does not cause clinically significant problems for everyone.
How long does it take to adjust?
AASM guidance says sleep and wake effects may last about five to seven days. CDC/NIOSH guidance says adjustment of sleep times and circadian rhythms can take about a week. These are approximate guidance figures, not a guarantee that everyone’s adjustment will follow the same timeline.
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How to adjust your sleep schedule
Begin two or three days before the clock change. Move bedtime and wake time by roughly 15–20 minutes each day toward the schedule you will need after the transition. Shift meals, exercise, and light exposure in the same direction so daily cues reinforce the new timing.
Before the spring change
Because clocks move forward, gradually move bedtime and waking earlier. AASM advises adults to get at least seven hours of sleep each night in the days before and after the transition. After the change, get outside for morning sunlight when practical; it provides a useful time cue when mornings are darker by the clock. Keep the Sunday-night bedtime steady rather than letting the first work night add avoidable sleep loss.
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Before the autumn change
Because clocks move back, gradually shift bedtime, waking, meals, activity, and light exposure later, beginning about three days ahead. The aim is to ease toward the later clock schedule rather than making the full adjustment at once.
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- Keep bedtime and wake time regular, and leave enough time for sleep.
- Get daylight at a consistent time that supports the schedule you are adopting.
- If you feel drowsy, take care with driving and other alertness-demanding activities, including operating machinery.
Set up your bedroom to support sleep
A dark, quiet, comfortable, cool bedroom supports sleep. If early sunrise or late evening light enters the room, light-blocking window coverings are an optional way to keep the sleeping area darker; they are not required and do not replace schedule adjustments.
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What the guidance does—and does not—say
AASM describes acute clock transitions as being associated with adverse sleep, health, and safety effects. Its separate position statement says chronic effects of staying on daylight saving time year-round have not been well studied. AASM’s preference for permanent standard time is a professional-society policy position, not proof that every individual will experience a particular symptom.
The timing advice here comes from U.S. CDC/NIOSH and AASM guidance. Clock-change dates and daylight-saving rules differ by jurisdiction, and some places do not observe daylight saving time; check the local calendar before planning a shift.
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Sources
- CDC/NIOSH, “Here Comes the Sun! Tips to Adapt to Daylight Saving Time,” March 8, 2022.
- American Academy of Sleep Medicine, “Daylight Saving Time Health Advisory,” adopted March 3, 2016; page dated September 16, 2019.
- American Academy of Sleep Medicine, “Daylight saving time: an American Academy of Sleep Medicine position statement,” 2020.
- CDC/NIOSH, “Daylight Saving: Suggestions to help workers adapt to the time change,” March 9, 2016.
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