Actually, it is no coincidence that the National Sleep Foundation scheduled Sleep Awareness Week during the time that most of us “spring forward” into daylight saving time (DST) and lose an hour of sleep. It happens every year, and jumpstarts longer daylight hours. But that one-hour sleep loss is a big deal.  

Research shows that sleep disturbance associated with the time change can have long-term negative consequences on our bodies and minds. More than 50% of Americans report fatigue and irritability, which can last a month. A survey conducted by the American Academy of Sleep Medicine (AASM) found that as many as 6 in 10 Americans would prefer to eliminate daylight saving time! So, what’s the point? 

Before we explain what is happening in your body and how to get your groove back, let’s look at why we do this. Since some lawmakers are trying to make it permanent, you can decide how you feel about it. 

A Little History 

Benjamin Franklin was the first American to propose the idea in 1784 because he thought that rising earlier would economize candle usage and save people money. However, the United States didn’t adopt the time change until 1918, after other countries adjusted for more daylight to save energy during World War I. It wasn’t very popular, and it was repealed shortly after the war ended. 

Since then, we have had a confusing, back-and-forth relationship with DST. We brought it back year-round as soon as we entered World War II, and it was so popular that some localities decided to keep it. Time zones were pretty confusing until 1966 when we adopted the Uniform Time Act which included the “spring forward, fall back” system. The law allowed states to opt out of the time change, but only if the whole state was consistent. That has been our policy since then. 

Today, neither Hawaii nor Arizona observes DST and 47 other states have introduced bills to do away with changing the clocks. National legislation, called the Sunshine Protection Act, was introduced in 2023, and would make DST permanent year-round. This makes some sense because it’s not really the extra sunlight that knocks us out. It is much more likely to be the time change that can make us miserable. 

How Springing Forward Affects Your Body 

If you’ve ever traveled to a region with a different time zone than you’re used to, you’ve likely experienced jet lag. And that’s pretty much what happens when we change the clocks. Both the springing forward and the falling back disrupt our “circadian rhythms,” but springing forward has the added misery of denying us an hour of sleep.  

Your circadian rhythm is your body’s internal clock, which follows a 24-hour cycle. Each of us has our own rhythm. Some of us are night owls, others are morning larks. Either way, light plays an important role in dictating your sleep-wake cycle. The time change associated with DST can delay your circadian rhythm, causing you to feel sleepier in the morning while it’s still dark, and more energetic in the evening as the sun stays up later.  

Sleep experts say exposure to more light closer to bedtime makes it harder to fall asleep at our usual bedtime, therefore reducing the amount of sleep we’re able to get each night. This can have an affect all day long because exposure to light in the morning has an alerting effect and helps us maintain a strong circadian rhythm. 

A 2015 study in the Journal of Clinical Sleep Medicine showed that during school days after the DST change, students were sleepier, had slower reaction times, and were less attentive. Adolescents who get less sleep often have behavioral, learning, and attention issues, as well as an increased risk of accidents, injuries, high blood pressure, obesity, diabetes, and mental health problems.  

Studies show there is an uptick (up to 24%!) in heart attacks on the Monday after DST, and in strokes for two days afterward. The change is also associated with a heightened risk of mood disturbances and psychiatric hospital admissions, as well as elevated production of inflammatory markers in response to stress.  

The potential for car crashes also spikes just after the spring time change. A 2020 study found that the switch raises the risk of fatal traffic accidents by 6%. The risk was highest in the morning, and researchers attributed it to sleep deprivation. 

Fortunately, most people acclimate to the time change within a week (you’re almost there!). But if you’re still struggling to find your new normal after the time change, these tips can help. The goal is to successfully adjust your sleep schedule, and that means getting yourself to fall asleep quickly even when your rhythm is disrupted. 

Research-Based Ways to Get Yourself to Sleep Faster (These Work Year-Round) 

Read a book. 

A randomized controlled trial found that reading a book in bed before going to sleep improved sleep quality. Lying in bed to read allows you to physically slow down, and reading a book rather than watching a screen helps you avoid melatonin-suppressing blue light. 

Plus, it’s not just the blue light: scrolling on social media or watching stimulating videos can heighten your emotions and increase brain activity, keeping you awake. Opt for light-hearted reading over thrillers or the newspaper. 

Take a warm bath or shower. 

Studies have shown that bathing in warm water before bed can reduce the time it takes to fall asleep. This happens because it elevates your body temperature, then causes your body temperature to lower — mimicking what happens naturally as your body prepares for sleep. Additionally, warm water can ease muscle tension which is conducive to sleep. 

Drink herbal tea and avoid late alcohol. 

While an alcoholic nightcap may help you feel sleepy, it will also reduce the quality of your sleep. This has been proven in countless studies. 

Decaffeinated herbal teas, especially flavors like chamomile, passionflower, and lemon balm, are better choices to promote relaxation. Much like a warm bath, drinking warm tea can help to facilitate the body temperature rise and fall which helps your body know it’s time for sleep. 

Certain herbal teas contain compounds that have been shown in research to have a beneficial relationship with sleep onset. For instance, one study found that chamomile decreased the time it takes to fall asleep by 16 minutes. 

Go for an evening walk, but not an active workout. 

Not only have studies shown that walking improves sleep quality, but an evening walk in particular may help you successfully wind down. Walking at a leisurely pace can relieve stress and calm racing thoughts, partly by releasing serotonin, a precursor to melatonin. By contrast, working out late in the evening will likely have the opposite effect. 

Adjust the lights when evening approaches. 

Your internal clock is mediated by light. The bright blue light coming from your phone screen, computer, or TV, is not the only light to consider. Bright overhead lights in your house can also interfere with melatonin production and extend the time it takes to fall asleep. Once evening approaches, opt for lamps instead of overhead lights, use warmer light bulbs, and (try to) avoid screens. 

Practice breathing exercises. 

During the day, you tend to breathe faster and more shallowly. When you’re asleep, your respiratory rate slows down, as you take slow, deep breaths. 

You can mirror this by intentionally breathing into your abdomen and releasing it slowly. A 2019 study showed this can increase melatonin production and promote relaxation. 

Follow a guided meditation. 

One of the goals of meditation is to calm the mind and ground the body. Studies have shown that meditation helps you move into a parasympathetic state, which facilitates a smoother transition into the sleep state. 

There are various types of meditation: non-sleep deep rest (more on that in a future email), mindfulness meditation, progressive muscle relaxation, and more. There are hundreds of apps that can guide you. Try some different styles and see what works best for you. 

Get cozy. 

Cuddling, hugging, or spending time with loved ones (pets count!) in close contact downregulates your stress system, lowers blood pressure, and gives you a boost of oxytocin, dopamine, and serotonin. This can help you wind down and let go of the day, improving sleep.  

Stretch it out. 

Maybe you spent your day at a desk, hunched over your laptop, or perhaps you were on your feet all day – either way, your body withstands prolonged pressure. This can cause tight muscles, tension, and even pain, which impacts your sleep. The gentle and deliberate movements of stretching promote better blood circulation and oxygen flow, allowing the body to transition into a state of relaxation and ease. Just remember to take it slow. 

Try journaling, drawing, or doodling. 

As you wind down, journal about something you’re grateful for, or write a short to-do list for the next day. The to-do list can be an excellent way to overcome anxiety and the feeling of being overwhelmed. Making a list of tasks you need to take care of takes them out of your head and puts them on a page. If journaling or writing is not for you, try drawing or doodling. Studies have found that doodling can be soothing: it’s a release for stress and anxiety and can increase happiness and relaxation. 

Listen to a relaxing podcast, audiobook, or music. 

Opt for books or podcasts that are designed for sleep, so that the topic is relaxing rather than stimulating. Similarly, when choosing music, opt for slow tempos and gentle rhythms. This has been shown in research to reduce anxiety and lower stress. 

The Bottom Line on Daylight Saving Time 

There’s no question the spring time change can be miserable, and even dangerous because it disrupts our sleep schedules. At this time of year, our ability to fall asleep quickly and easily can become critical to our health and well-being. There are many pre-bedtime activities that have been proven to help and we urge you to try whichever seems appealing to find the ones that work for you. After all, falling asleep faster can profoundly change your life year-round.