Spring forward Daylight saving time (DST) has arrived, bringing brighter evenings and darker mornings as the clocks jump ahead an hour. While the extra evening light might feel like a gift, it’s important to be aware that the sudden shift can disrupt your sleep. That’s because your circadian rhythm—your body’s internal clock—relies on consistent light cues to regulate your sleep-wake cycle.
Darker mornings and lighter evenings can make it harder for your body to adjust, leaving you feeling groggy during the day and restless at night. But with a little preparation, you can ease into the transition and avoid the common pitfalls of DST.
That’s where BetterSleep comes in. Our new Spring Forward Collection with Dr. Ryan C. Warner, including our expertly designed meditations and personalized sleep tools, are the perfect resources to help you smoothly adapt to the time change and maintain healthy sleep habits.
When Is Daylight Saving Time 2025 and When Does the Time Change?
Daylight saving time in 2025 begins on March 9 in the United States and March 30 in Europe, when clocks will “spring forward” one hour. This means we’ll lose an hour of sleep but gain extra daylight in the evening.
How Does Daylight Saving Time Affect Your Sleep?
As bright and exciting as daylight saving time can be, it can have a negative impact on your body’s natural rhythms and sleep quality. Here are some of the key ways DST affects your sleep and energy levels:
Light Exposure and Circadian Rhythm
Your circadian rhythm is highly sensitive to light, which tells your body when to wake up and when to wind down. With DST, darker mornings delay wake-up signals, while brighter evenings suppress melatonin production, making it harder to fall asleep.
Seasonal Adjustment Disruptions
Your body naturally adjusts to seasonal changes in light over time, but DST forces an artificial shift, which can throw off your internal rhythm. While your body is great at adapting, this change can still take a toll on your sleep.
Mood and Emotional Regulation
Losing sleep can affect mood, stress levels, and even increase the risk of seasonal depression. Research has shown that disrupted circadian rhythms can lead to irritability, difficulty managing stress, and even an increased risk of seasonal depression.
Impact on Physical Performance
Feeling sluggish? For those who exercise or engage in physically demanding activities, DST can temporarily impact your performance. With your body still adjusting, you may feel less energized and find it harder to reach your usual intensity levels in workouts or daily tasks.
How BetterSleep Can Help
Adjusting to DST doesn’t have to be a struggle. BetterSleep offers the tools and guidance you need to make daylight saving time a breeze. With Dr. Ryan C. Warner’s expert program of calming meditations, you’ll have everything you need to stay balanced and well-rested.
Spring Forward Collection
This new collection is designed to help you prepare your body for the time change with practical tools and educational insights. Here’s what it offers:
- Educational introduction: Learn how daylight saving time impacts your circadian rhythm and what simple steps you can take to stay ahead of the disruption.
- Daytime walking meditation: A guided session that combines movement with mindfulness to help you feel more energized and balanced throughout the day.
- Early bedtime meditation: An excellent complement to your DST transition, this guided session uses calming techniques to help you unwind and prepare your body for a restful night’s sleep. Here’s how to try it:
Tips to Prepare for Daylight Saving Time
The key to a smooth transition to daylight saving time is preparation. By making gradual adjustments and prioritizing your sleep, you can embrace the time change while feeling rested and ready to take on Sspring. Here are some practical tips to get started:
Gradually Adjust Your Schedule
In the week leading up to DST, try adjusting your bedtime and wake-up time by 10-15 minutes earlier each day. These small, incremental changes help your body ease into the new schedule without the shock of an abrupt time jump. Consistency is crucial—try sticking to the new schedule every day, even on the weekend, to reinforce your new rhythm.
Prioritize Morning Light
Sunlight is a powerful tool for resetting your circadian rhythm. Spending 15-30 minutes outside in the morning can signal to your body that it’s time to wake up and be alert. If natural sunlight isn’t available due to weather or schedule constraints, consider using a light therapy lamp to mimic the effects. Pair your morning light exposure with an energizing activity like stretching or walking for an even greater boost.
Limit Evening Light Exposure
Bright lights in the evening—especially blue light from screens—can suppress melatonin and make it harder to wind down. About an hour before bed, dim the lights in your home and switch your devices to night mode to reduce their impact. Incorporate calming, screen-free activities like reading, journaling, or meditation to prepare your mind and body for sleep.
Stick to a Routine
A consistent daily schedule can anchor your internal clock, making it easier to adapt to DST. Beyond sleep and wake times, try to keep your meal times, workouts, and other daily habits on a regular schedule. Adding a calming evening ritual—like sipping herbal tea or listening to soothing music—can help your body recognize when it’s time to unwind.
Create a Sleep-Friendly Environment
Your sleep space plays a big role in the quality of your rest. Ensure your bedroom is dark, quiet, and cool to support optimal sleep. Blackout curtains can block external light, while a white noise machine or soothing playlist can drown out disruptive sounds. Pro tip: use the BetterSleep app for a vast collection of soundscapes designed for dreamy sleep.
Spring Forward with Better Sleep
The flowers are blooming, the weather is warming, and the sun is brightening our evenings. And while you should embrace the joy of the new season, it’s important to be mindful of daylight saving time. By preparing in advance with our new Spring Forward Collection, you can transition seamlessly and wake up feeling energized and refreshed.
This spring, give your body the rest it needs to bloom. Explore the collection in the BetterSleep app and discover how a few simple adjustments can make all the difference.
