Daylight Saving Time: Tips to Prepare & Save Your Sleep Schedule

Daylight Saving Time

It is nearly time to spring forward and set our clocks ahead by 1 hour for Daylight Saving Time -- which can take a serious toll on some people's sleep schedule

On March 14 at 2 AM, Daylight Saving Time begins for most of America (minus Hawaii and Arizona), and for some people, this could lead to sleeping in too long and waking up and not feeling rested after the switch.

Dr. Shalini Paruthi, the co-director of the Sleep Medicine and Research Center at St. Luke's Hospital, tells CNN people can prepare for the time switch instead of struggling to play catch up. "Even though the clock will shift, it doesn't mean that our sleep duration should shift," he says.

To prepare for Daylight Saving Time, he suggests:

A week before: Alter when you go to sleep and when you wake up by 10 minutes each night and morning.

3 days before: Go to bed and wake up 20 minutes earlier

The night before Daylight Saving Time: Try to get at least 7 hours of sleep and either and go to bed half an hour early and sleep in for 30 minutes or try to go to bed an hour earlier than you would normally to make up for the loss of that spring forward hour.

To ensure you are getting helpful and beneficial sleep, The Doctors note adults should aim for somewhere between 7 and 9 hours of sleep each night and also:

  • Stick to a consistent sleep schedule
  • Avoid caffeine after 2 PM 
  • Do not drink alcohol 3 hours before bed
  • Get 15 minutes of sunlight in the morning 
  • Avoid TV and devices while falling asleep

More: Help Your Child Get Better Sleep during the Pandemic

More: Caffeine or Alcohol: Find Out Which Is Worse for Sleep

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