How to Protect Your Sleep From Daylight Saving Time

The end of daylight saving time is approaching on November 3, 2025. While many look forward to gaining an extra hour of sleep, this seemingly small shift can disrupt our internal clocks more than we realize (AASM). This change can affect everything from our mood to our overall health. Understanding how to manage this transition is key to protecting your sleep quality.

Choosing the right approach to the time change is crucial for a good night’s sleep. We will explore the challenges daylight saving time presents to our sleep and provide simple, actionable steps. With these tips, you and your family can adjust smoothly and maintain healthy sleep habits.

Our bodies operate on an internal 24-hour cycle called the circadian rhythm. This natural clock regulates our sleep-wake patterns, hormone release, and other important bodily functions. When we "fall back" and change our clocks, we disrupt this rhythm. Even a one-hour shift can throw your body off schedule (AASM).

This disruption can lead to several issues:

• Difficulty Falling Asleep: Your body may not feel tired at your new, earlier bedtime.
• Waking Up Too Early: You might find yourself waking before your alarm, feeling groggy.
• Fragmented Sleep: The transition can lead to lighter, less restorative sleep.

The American Academy of Sleep Medicine (AASM) notes that the time change can have effects similar to jet lag. You might feel tired, irritable, and less focused as your body works to realign itself. For people who already struggle with sleep, this period can be especially challenging.

You can take simple steps to help your body adjust to the new time. The key is to be proactive rather than reactive. Here are some easy-to-follow tips to prepare for the end of daylight saving time (Mayo Clinic Health System).

Instead of making an abrupt one-hour change, ease your body into the new schedule.

• Start Early: A few days before the time change, begin shifting your bedtime and wake-up time later by 15 to 20 minutes each day (AASM).
• Be Consistent: By the time Sunday arrives, your body will have already adapted to the new time, making the transition feel much more natural. This gradual approach helps your internal clock adjust without a sudden jolt, which is a great way to improve your sleep.

Light is the most powerful cue for regulating your circadian rhythm (Mayo Clinic Health System).

• Seek Morning Light: On Sunday morning after the time change, get exposure to sunlight as early as possible. This helps signal to your brain that it’s time to be awake and alert, reinforcing your new schedule.
• Limit Evening Light: In the evenings, dim the lights in your home. Avoid bright screens from phones, tablets, and computers for at least an hour before your new bedtime. This helps your body produce melatonin, the hormone that promotes sleep.

Your body loves routine, especially when it comes to sleep.

• Stick to Your Schedule: During the transition weekend and the following week, try to go to bed and wake up at the same time every day, even on the weekend (AASM). This consistency is vital for resetting your internal clock.
• Keep Regular Mealtimes: Eating your meals at consistent times can also help anchor your circadian rhythm. Avoid heavy meals close to bedtime, as they can interfere with your ability to fall asleep.

A calming routine can signal to your brain that it's time to wind down and prepare for sleep (Mayo Clinic Health System).

• Unplug and Unwind: Dedicate the hour before bed to relaxing activities. Take a warm bath, read a book, listen to calming music, or practice light stretching.
• Optimize Your Sleep Environment: Ensure your bedroom is dark, quiet, and cool. A comfortable environment is essential for high-quality, uninterrupted sleep. Investing in a quality mattress or pillow can make a significant difference in your overall sleep comfort.

Teenagers have unique sleep patterns, often with a natural tendency to go to bed later and wake up later. The time change can be particularly disruptive for them (AASM).

• Encourage a Gradual Shift: Just like adults, teens benefit from adjusting their bedtime in small increments before the change. Help them move their bedtime 15 minutes later each night for a few days leading up to the end of daylight saving time.
• Limit Caffeine and Naps: Advise them to avoid caffeine, especially in the afternoon and evening. While a short nap can be refreshing, long or late-afternoon naps can make it harder to fall asleep at night.
• Set Tech Boundaries: The blue light from screens can significantly delay the onset of sleep. Encourage a "no-tech" rule for the hour before bed to help their minds and bodies prepare for rest (Mayo Clinic Health System).

Good sleep is not a luxury; it’s a fundamental pillar of health. It impacts our mental clarity, emotional stability, and physical well-being. Using the end of daylight saving time as a reminder to focus on your sleep hygiene can have lasting benefits.

By following these simple steps, you can navigate the time change with ease and ensure your slumber remains a top priority. Take the first step towards better sleep today by preparing for the change. Enjoy restful nights and energized days, even when the clock is working against you.