How Does Daylight Savings Affect Sleep?

Written by: Sarah Walters

An alarm clock against a split pink and blue background.

Daylight Savings Time (DST) is a biannual event that impacts millions of people across the globe, shifting the clocks forward in spring and back in fall. In the United States DST just happened this last Sunday, March the 9th, 2025. While this adjustment is designed to make better use of daylight, it often leaves many wondering: How does daylight savings affect sleep?

What is Daylight Savings Time?

The United States implemented DST in 1918 where clocks moved forward by one hour in the spring and moved back in the fall. The idea was to extend evening daylight hours to make better use of natural daylight during the evening.

While the concept sounds simple and has proven positive impacts on energy consumption and the environment, this shift in time can significantly disrupt sleep patterns and overall sleep health.

The Impact of Daylight Savings on Sleep

1. Disrupting Your Circadian Rhythm

The circadian rhythm is essentially the body’s internal clock, regulating sleep wake cycles over a 24-hour period. It’s strongly influenced by environmental cues, like light and temperature. When we adjust our clocks for daylight savings, we are essentially telling our body to abruptly reset its natural rhythm.

For example, when the clocks go forward in spring, many people lose an hour of sleep, which can lead to:

Difficulty falling asleep at the new bedtime.
Waking up feeling groggy and unrested.
Feeling more fatigued during the day.

This is because our bodies haven't had the chance to gradually adapt to the new time. The sudden change in light exposure can make it difficult to adjust to the altered schedule, leading to a temporary misalignment between your internal clock and the external environment. According to the National Sleep Foundation (NSF) and Mayo Clinic, DST can disrupt our circadian rhythms for days or even weeks after the shift. [1] [2]

2. Increased Risk of Sleep Deprivation

The loss of one hour of sleep during the transition into DST can create an immediate sleep deficit. While one hour might seem like an insignificant amount of time, this disruption can interfere with your body's natural rhythm, making it harder to fall asleep and wake up feeling refreshed.

Studies have shown that sleep deprivation due to DST is linked to:

Decreased cognitive function.
Impaired memory and concentration.
Increased risk of accidents and injuries.

Research from the American Academy of Sleep Medicinesuggests that sleep loss during DST may even cause mood disturbances, making us more irritable and stressed [3]. In fact, there’s even evidence to suggest that the week following the spring shift sees an increase in traffic accidents and workplace injuries..

3. Changes in Sleep Duration and Quality

For those who already struggle with sleep, the disruption caused by DST can lead to poorer sleep quality. Even small shifts in sleep duration can have a noticeable impact on your overall well-being.

Some people may experience:

Difficulty staying asleep throughout the night.
A shorter total duration of sleep.
More restless sleep, with frequent awakenings.

Over time, these sleep disturbances can accumulate and affect physical and mental health, increasing stress levels, weakening the immune system, and causing mood fluctuations [4].

Tips for Adjusting to Daylight Savings Time

There are several ways to minimize the disruption and help your body adjust more easily during DST:

1. Gradually Adjust Your Sleep Schedule

Instead of trying to make the change in one fell swoop, begin adjusting your sleep schedule a few days before the time change. Shift your bedtime and wake-up time by 15 minutes each day until your sleep schedule matches the new time. This gradual adjustment helps your circadian rhythm shift more naturally, reducing the shock to your system.

2. Get Plenty of Morning Sunlight

Light exposure is a powerful cue for regulating the circadian rhythm. After the time change, make an effort to get outside and soak up natural light early in the morning. This will help reset your internal clock during the day, making it easier to fall asleep at night. It’s proven that exposure to morning sunlight is key to helping regulate sleep patterns, especially after a time change [5].

3. Incorporate MoonBrew Into Your Routine

Consider incorporating MoonBrew, the leading magnesium sleep-aid formulated with both Magnesium Glycinate and Taurate. Many people experience increased stress and difficulty sleeping after Daylight Savings, and Moonbrew’s calming ingredients can help ease these effects. The combination of natural adaptogens in their drinks are proven to help regulate the body’s stress response and promote better sleep hygiene. You can shop the full collection of MoonBrew here.

4. Create a Relaxing Bedtime Routine

To prepare your body for sleep, establish a calming pre-bedtime routine. Avoid screen time, caffeine, and heavy meals before bed. Engage in relaxing activities like reading, meditating, or taking a warm bath to signal to your brain that it's time to wind down. The Sleep Foundation suggests incorporating relaxation techniques to help improve sleep onset after the time change [6].

5. Limit Naps

While it’s tempting to take a nap to compensate for lost sleep, napping can make it harder to adjust to the new schedule. If you nap, limit it to 20-30 minutes to avoid disrupting your nighttime sleep. The American Academy of Sleep Medicine advises against long naps during the transition period, as they can delay your body’s adjustment to the new sleep schedule [7].

6. Practice Good Sleep Hygiene

Good sleep hygiene is key to ensuring you get high-quality rest, no matter the time of year. Stick to a consistent sleep schedule, make your bedroom cool and dark, and avoid stimulants like caffeine or alcohol in the hours leading up to bedtime. Practicing consistent sleep hygiene can mitigate the effects of DST related sleep disruptions [8].

The Relationship Between Magnesium and Sleep

Daylight Savings Time can affect sleep by disrupting the body’s circadian rhythm, leading to sleep deprivation and poorer sleep quality. However, with a little preparation and some lifestyle adjustments, you can minimize the impact of the time change on your sleep. By gradually adjusting your sleep schedule, exposing yourself to natural sunlight, and following good sleep hygiene practices, you can ensure that your body adapts to the time shift with ease.

Remember: while the time change may cause temporary disruptions, your body will likely adjust within a few days, and you’ll be back to getting the restful sleep you need to stay healthy and energized.

Shop MoonBrew to support your sleep and make the transition even easier!

References

[1] Sleep Foundation [2] Mayo Clinic[3] American Academy of Sleep [4] National Institutes of Health [5] Harvard Health [6] Daylight Savings: Everything You Need to Know [7] Daylight Savings Time [8] Mayo Clinic Q and A