5 Tips To Survive Daylight Saving Time

We’re all about to lose an hour of sleep. Here’s how to make sure it doesn’t knock you off your game.
Cheryl De Leon,
Alarm Clock

You’re probably dreading it—we know we are. Daylight Saving Time begins March 8, when we “spring forward,” set clocks ahead an hour and lose that hour of sleep.

Though the longer days and later sunsets make up for it, many spend the immediate days after the time change groggy and disoriented. In fact, according to a study by the American Academy of Sleep Medicine (AASM), 55 percent of Americans report feeling tired after resetting the clocks.

Ways to manage that fatigue? Here are some tips:

Adjust early. Keeping to your regular schedule is important, and continuing to get the recommended 7 to 9 hours of sleep will do a lot to keep you feeling energized. Ideally, you should begin to shift your bedtime 15-20 minutes earlier starting a few days before the time change. The evening before, on Saturday, the AASM suggests that you shift your clocks ahead a little early to ensure you go to bed at your normal bedtime.

Catch some rays. Sunlight is a great regulator of circadian rhythm (that’s the way your body manages your sleep). The AASM suggests heading outside for some sunshine on Sunday morning, which will help regulate your morning routine. Getting outside throughout the day will also help you feel more energized.

Plan meals. Eating late can disrupt your sleep (and your digestion—snacking before bed can trigger acid reflux, for instance). Plan to finish meals 2 to 3 hours before bedtime, and try not to snack after dinner.

Resist naps. Though a 20-minute cat nap won’t hurt you, taking hour-long naps during the day will further disrupt your sleep schedule and make it more difficult to your internal clock to adjust in the long run.

Keep good sleep hygiene. As with anything, the basics are extra important when something else gets thrown out of whack. Avoid screens and electronic devices for at least an hour before you plan to go to sleep, and do something relaxing to wind down before bedtime. Make sure your room is quiet and dark—blackout curtains are a great investment for this.

Need a pick-me-up?

You shouldn’t overdo it on the caffeine (that can also disrupt your circadian rhythm), but no one will blame you for reaching for an extra coffee on Monday—or if you opt for one a little sweeter than you usually take it. Happily, Bergen has fantastic local coffee shops that will serve you a great cup of joe. Check out these 2025 Readers’ Choice nods (and don’t forget to vote for your favorite in 2026!).

Want more health tips? Make sure you flip through the newest issue of BERGEN!

Categories: Bergen Health & Life