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How to Adjust to Daylight Savings Time

By Joe Boland

March 6, 2025

Daylight saving time (DST) is an annual practice that shifts clocks forward by one hour during the spring to extend evening daylight. While this change offers more daylight for evening activities, it can disrupt our internal body clocks, leading to potential health impacts.

Understanding how to prepare for and adapt to daylight savings time can help you fully enjoy the extended daylight hours.

When is daylight saving time in 2025?

In 2025, DST in the United States begins on Sunday, March 9, at 2 a.m., when clocks move forward one hour, and ends on Sunday, Nov. 2, at 2 a.m., when clocks revert to standard time.

This period spans nearly eight months, providing extended evening daylight throughout the spring, summer and early fall.

In general, daylight savings starts on the second Sunday in March at 2 a.m. local time, when you set the clocks ahead one hour, also known as springing forward.

The clocks then "fall back" on the first Sunday in November at 2 a.m. local time, reverting back an hour to standard time.

The future of daylight savings remains a topic of debate, however. While some states have proposed making DST permanent, such changes require federal approval and have yet to be enacted.

Does one hour make a difference?

Yes, the one-hour shift associated with DST can significantly impact our health and well-being.

Disruptions to our circadian rhythms (the body's internal clock) can lead to temporary sleep disturbances, increased stress and more.

Here is more on how moving the clocks an hour forward (and to a lesser extent back an hour) can potentially affect health:

1. Temporary sleep disruptions

• The shift in time can lead to temporary sleep deprivation, as our bodies struggle to adjust to the new schedule.

• Losing an hour in the spring can make it harder to fall asleep and wake up, leading to lower sleep quality and increased daytime fatigue.

• The fall transition can also disturb sleep patterns, causing early awakenings and disrupted rest.

2. Higher risk of accidents

• Sleep deprivation and grogginess contribute to a temporary increase in car accidents following the spring transition.

• Workplace injuries also tend to temporarily spike after the time change due to reduced alertness.

3. Mindset effects

• The disruption in sleep patterns can contribute to temporarily increased stress levels and can directly affect one’s mindset.

• Some studies have suggested a link between daylight savings time and one’s mindset, as sudden changes in light exposure can temporarily affect melatonin and serotonin levels.

4. Temporary metabolic changes

• Circadian rhythm disruptions can temporarily alter hormones that regulate appetite, potentially impacting metabolism.

• Temporary sleep deprivation has been linked to higher levels of the hunger hormone ghrelin and lower levels of leptin, which signals fullness.

5. Impact on the immune system

• Lack of proper sleep due to DST changes can also temporarily impact the immune system.

6. Cognitive function and productivity

• Many people report brain fog, slower reaction times and reduced concentration in the days following the time change.

• Work productivity tends to decline in the days after the switch, as people struggle to adapt.

How to prepare for daylight savings time

To help minimize the adverse effects of daylight savings time, consider the following strategies:

1. Gradual sleep adjustment

In the days leading up to daylight savings time, shift your bedtime and wake-up time by 15-20 minutes earlier each day. This gradual change helps your body adapt smoothly to the upcoming time shift.

2. Prioritize quality sleep

Aim for seven to nine hours of sleep each night. Ensuring adequate rest before the time change can help bolster your body's resilience against the shift.

3. Light exposure

Morning sunlight exposure can help regulate your circadian rhythm. Consider waking up earlier to catch the morning light, which boosts energy levels and helps reset your internal clock.

4. Maintain a consistent schedule

Stick to your regular routines, including meal times and exercise, to provide stability for your body's internal clock during the transition.

5. Set clocks ahead the night before DST

Instead of waiting until morning, set your clocks to the new time before you go to sleep. This helps you wake up already in sync with the new schedule.

This simple step mentally prepares you for the time change and helps you start the next day on track.

6. Avoid eating late

Eating heavy meals too close to bedtime can disrupt sleep (and can be a reason one isn't losing weight). Try to finish dinner at least two to three hours before going to bed so your digestion doesn’t interfere with sleep quality.

7. Set the right sleep environment

Create an optimal sleep setting by keeping your bedroom cool, dark and quiet and practicing good sleep hygiene. Use blackout curtains, white noise machines and avoid blue light from screens before bed to improve sleep quality.

8. Practice relaxation techniques

Meditation, deep breathing or light stretching before bed can help ease stress and make falling asleep easier during the transition.

By planning ahead and making small adjustments, you can minimize the effects of DST and transition smoothly into the new time cycle.

Ways to adjust to daylight savings time

Adapting to DST involves both physical and environmental adjustments:

1. Create a relaxing evening routine

Engage in calming activities before bed, such as reading or taking a warm bath, to signal to your body that it's time to wind down.

2. Limit evening stimulants

Avoid caffeine and heavy meals in the hours leading up to bedtime, as they can interfere with your ability to fall asleep.

3. Optimize your sleep environment

Ensure your bedroom is dark, quiet and cool. Consider using blackout curtains and white noise machines to create an ideal sleep setting.

4. Eat a healthy diet

Nutrition plays a role in energy levels and sleep quality. Focus on protein, complex carbs, and foods rich in magnesium and melatonin (like nuts, seeds and leafy greens) to help support better sleep.

Avoid caffeine and heavy meals in the evening.

5. Consider strategic napping

If you're feeling extra tired, a short 20- to 30-minute nap early in the afternoon can help improve alertness without interfering with nighttime sleep. Avoid long or late naps, though, as they can make it harder to fall asleep at night.

By following these strategies, you can adjust to daylight saving time more easily and take advantage of the extra daylight without feeling sluggish.

How to enjoy the extra daylight

The extended daylight hours offer numerous opportunities to enhance your well-being:

• Engage in outdoor activities: Take advantage of the longer evenings by going for walks, runs or bike rides. Outdoor exercise not only boosts physical health, but also improves mood. Swap the gym for an outdoor workout, like yoga in the park or going for a run.

• Dine al fresco: Plan outdoor dinners (such as grilling) or picnics to enjoy meals in the fresh air, enhancing your dining experience and allowing for more family or social time.

• Gardening: Spend time working on your garden, whether that means planting, weeding or harvesting. Gardening is a rewarding way to enjoy the outdoors and can be a form of moderate exercise.

• Outdoor relaxation: Practice yoga, meditation or simple stretching exercises during sunset to relax and soak in the natural beauty of the evening.

• Take an evening walk: Walking outside in the evening can help your body gradually adjust to the longer daylight hours while promoting relaxation before bedtime. Stroll around your neighborhood or on a local trail.

By proactively preparing for DST and embracing the additional daylight, you can turn this annual time change into an opportunity for enhanced health and enjoyment.