Daylight saving time: adjusting your sleep schedule
The twice-yearly clock change disrupts circadian rhythm for several days, especially the spring shift, which "steals" an hour of sleep.
Before the change
Shift your bedtime and wake time by 15-20 minutes per day for the 3-4 days before the change, in the direction of the new schedule.
After the change
- Get bright light exposure soon after the new wake-up time.
- Keep consistent meal times.
- Use our bedtime calculator to find your new ideal schedule.
Popular picks
Wake-Up Light with Dawn Simulation
A lamp that gradually brightens before your alarm to mimic a sunrise — handy for dark winter mornings, shift work, jet lag or anyone who struggles to wake up gently.
See on Amazon →Blue Light Blocking Glasses
Amber or clear-lens glasses that filter blue wavelengths in the evening — an easy way to keep using screens after dark without disrupting melatonin as much.
See on Amazon →Fully Opaque Sleep Mask
A contoured, fully opaque sleep mask that blocks light without pressing on the eyes — useful for naps, shift work, travel or an early sunrise in summer.
See on Amazon →As an Amazon Associate, Dozofy earns from qualifying purchases.