As the clocks move forward on March 8, 2026, many will face the annual challenge of adjusting to daylight saving time (DST). This change means sacrificing an hour of sleep, which can disrupt the body’s natural circadian rhythm and lead to various health concerns. Experts warn that the transition can have significant effects on mood, alertness, and overall well-being.
According to sleep medicine specialist Kuljeet K. Gill, MD, the shift impacts the body’s biological clock, which may lead to hormone disruptions and altered hunger signals. Research indicates that following the spring time change, there is an increase in hospital admissions for cardiovascular issues, such as stroke and heart attack, as well as a rise in fatal car accidents. This alarming trend has prompted the American Academy of Sleep Medicine to advocate for the elimination of seasonal time changes in favor of permanent standard time.
Understanding the Impact of Daylight Saving Time
The transition to DST can be particularly challenging because it contradicts our natural circadian rhythms. As Angela Holliday-Bell, MD, a board-certified sleep specialist, explains, darker mornings and lighter evenings can make it harder for individuals to wake up fully. This difficulty may contribute to increased fatigue and decreased productivity in the days following the time change.
A 2025 Gallup poll revealed that over half of Americans support abolishing DST altogether. However, there are also proponents for making DST permanent, as proposed in the stalled Sunshine Protection Act. The debate continues, but what remains clear is that the twice-yearly clock change often leaves many feeling out of sorts.
Strategies for a Smooth Transition
To prepare for the upcoming time change, experts suggest gradually adjusting sleep schedules. Dr. Holliday-Bell recommends going to bed and waking up 15 minutes earlier for three to four days leading up to DST. This gradual shift can help ease the transition and minimize disruption.
Creating an optimal sleep environment is also crucial. According to Dr. Holliday-Bell, maintaining a cooler bedroom temperature can enhance sleep quality. Additionally, avoiding alcohol within three hours of bedtime and limiting caffeine intake for eight hours prior can facilitate better rest. Protecting evening wind-down time and managing exposure to light is essential; reducing screen time before bed and ensuring exposure to natural light in the morning can significantly aid adjustment.
After the time change, maintaining a consistent wake time is vital. Dr. W. Christopher Winter, a neurologist and sleep specialist, emphasizes the importance of rising at the same hour each day to train the body’s internal clock. This consistency helps regulate melatonin production and improves overall sleep quality.
If daytime grogginess sets in, Dr. Gill advises against napping, as it can disrupt nighttime sleep patterns. Instead, exposure to sunlight after waking stimulates the brain and signals that it is time to start the day. Even brief outdoor activity, such as a five-minute walk, can help combat morning sluggishness and elevate mood by increasing dopamine levels, notes Fiona Barwick, PhD, director of the Sleep & Circadian Health Program at Stanford University.
While the upcoming transition to daylight saving time can be challenging, understanding its effects and implementing expert-recommended strategies can make the adjustment smoother. Most individuals typically acclimate to the time change within a week, allowing for a return to regular routines. By prioritizing sleep hygiene and adjusting schedules gradually, many can mitigate the negative impacts of this seasonal shift.
