When Daylight Saving Time arrives each March, the shock to your system is real — but it doesn’t have to be severe. “Soften the Shock” is the guiding principle that Nancy Rothstein, The Sleep Ambassador, and other sleep experts recommend for making the spring time change more manageable.
The spring transition — losing an hour of sleep when clocks move forward — is often compared to a mild case of jet lag. Your body’s internal clock suddenly finds itself out of sync with the external world, and every system from your digestion to your mood is affected. But unlike jet lag, you know exactly when this disruption is coming, which means you can prepare.
How to Soften the Shock
- Start shifting early — Beginning a week before the change, go to bed and wake up 10 minutes earlier each day. By the time the clock springs forward, your body will already be adjusted.
- Get morning sunlight — Light exposure is the most powerful tool for resetting your circadian clock. Get outside within 30 minutes of waking in the days surrounding the transition.
- Avoid evening light — In the days before the spring change, dim your home lights earlier in the evening to signal to your brain that bedtime is approaching.
- Be patient with yourself — Expect that you may feel slightly “off” for a few days. Don’t schedule critical presentations or long drives for the Monday after the change.
Preparation transforms the spring time change from a shock into a gentle shift. For a comprehensive approach to year-round sleep wellness, explore The Sleep Ambassador’s courses and services. Read the full press release →