When we spring forward in March, the extra daylight can feel like a gift — longer walks, later dinners or time for one more errand after work.
But when the time change hits, your body doesn’t always reset as quickly as your phone does.
At BayCare, we see it every year: people feel “mostly fine,” yet struggle with foggy mornings, lighter sleep and low energy for days afterward. The good news? A few simple adjustments can help you protect your sleep while still enjoying the extra daylight.
Here are practical, expert-approved ways to make the transition smoother.
Your sleep schedule isn’t controlled by willpower. It is regulated by your circadian rhythm — your internal 24-hour clock that responds to light, food and routine.
“When daylight saving time begins, your brain still thinks it’s operating on the old schedule,” said Elva Feucht, MS, RPSGT, CCSH, R.EEG/EP T., CNIM, supervisor at BayCare Sleep Disorders Centers at Mease Countryside. “That confusion is what causes grogginess, lighter sleep and difficulty falling asleep — even if you go to bed on time.”
Even a one-hour shift can temporarily affect:
Children, teens and those with existing sleep difficulties may feel the effects more strongly.
1. Use light like medicine, not just motivation
Morning light is the most powerful way to reset your body clock.
Try to get natural light within the first hour of waking. Even a short walk or standing near a bright window helps.
“Light in the morning clearly signals to your brain that the day has started,” said Feucht. “It shifts your sleep rhythm earlier and helps you feel alert sooner.”
In the evening, protect your brain’s wind-down process:
Evening light delays melatonin more than most people realize, which can quietly push sleep later night after night.
2. Shift your meals to support your sleep schedule
Light is not the only signal your body follows. When you eat also helps set your internal timing.
“Your metabolism has its own rhythm,” explained Feucht. “Eating very late can reinforce a later body clock, especially right after the time change.”
For the first week, try:
Your dinner timing can either help your body adjust or slow the process down.
3. Protect your energy, not just your bedtime
After the time change, many people rely on extra coffee or squeeze in later workouts because evenings feel longer. Both can interfere with falling asleep.
“For many adults, caffeine can still affect sleep six to eight hours later,” noted Feucht. “Stopping caffeine intake by early afternoon is one of the most effective ways to support better sleep during the transition.”
If you exercise in the evening, aim to finish at least two to three hours before bedtime to allow your body time to wind down.
It is not about avoiding caffeine or exercise, but about timing them so your nervous system has time to settle before sleep.
4. Keep your schedule steady, even when you are tired
Sleeping in after the time change can feel helpful, but big changes to your sleep schedule often slow your adjustment.
Try to keep your bedtime and wake time within about one hour of your usual schedule, including on weekends.
“Consistency teaches the brain when to release sleep hormones,” explained Feucht. “The more predictable your schedule is, the faster your body adapts.”
Most people adjust within about a week.
You can make the transition smoother by easing into the new schedule a few days before daylight saving time begins.
Plan ahead for Monday morning. You may feel more groggy than usual, so consider adjusting long drives, travel plans or projects that require extra focus.
A few restless nights are normal after daylight saving time. Consider talking with your health care provider if you notice:
“Sleep is closely tied to heart health, mental health and immune function,” added Feucht. “If problems continue, it is important to look beyond the time change and identify what else may be interfering with rest.”
Daylight saving time does not have to lead to weeks of exhaustion. By using light intentionally, shifting meal timing slightly and keeping your schedule consistent, you can enjoy longer days while still protecting your sleep.
At BayCare, we believe showing up for your health includes supporting everyday habits that help you feel your best, starting with a better night’s sleep.
Learn more about sleep health and treatment options: BayCare Sleep Disorders
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