How to survive daylight saving time: tips for coping with the time change without stress

The arrival of spring brings longer days, milder temperatures, blooming meadows, a desire to spend time outdoors, and inevitably, Daylight Saving Time (DST). While we gain an extra hour of evening sunlight, we also lose an hour of sleep, which can challenge our physical and mental balance. This is due to our circadian rhythm, a natural cycle regulated by light and the alternation of day and night. When this rhythm is disrupted, even slightly, our body may experience fatigue, irritability, and difficulty concentrating. Additionally, seasonal changes bring temperature fluctuations, allergies, and increased sun exposure, making this time of year more demanding for many. But don’t worry! With a few simple tips, you can minimize the negative effects of the time change and embrace the new season with energy. Here’s everything you need to know to handle this transition smoothly.

When does the clock change?

Twice a year, the clock moves forward or backward by 60 minutes to save energy and maximize daylight hours. In 2025, Daylight Saving Time officially begins on the last Sunday of March. On the night between Saturday, March 29, and Sunday, March 30, 2024, clocks will move forward one hour, from 2:00 AM to 3:00 AM. This change remains in effect until the last Sunday of October, specifically October 25, 2025, when we return to Standard Time.

How does losing an hour of sleep affect our body

Losing even one hour of sleep can significantly impact our body. Our biological clock, regulated by the circadian rhythm, needs time to adjust. Common symptoms include:

• Fatigue and exhaustion throughout the day.
• Difficulty concentrating and increased irritability.
• Changes in appetite, with cravings for sugary or high-calorie foods.
• Disrupted sleep patterns and nighttime awakenings.

These effects resemble Seasonal Affective Disorder (SAD) because our body’s sleep-wake cycle is closely tied to hormones like melatonin and cortisol. When we don’t get enough sleep, we experience a sleep deficit, which negatively impacts memory, metabolism, and emotional regulation. Thus, our eyes close in front of the computer, we forget our hair appointment, we struggle to digest our lunch sandwich, and we get depressed if the dog greets our partner before us when we get home. Over time, chronic sleep deprivation can increase the risk of cardiovascular problems, obesity, and mood disorders. A weakened immune system can also lead to low energy levels, colds, and seasonal illnesses. Therefore, we must take care of ourselves and be careful, but without freaking out and obsessing! 

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How does daylight saving time impact health and sleep

Quality sleep is crucial for overall well-being and daily activities. Even a small time adjustment can affect sleep quality and health. Studies show that in the days following the time change, there’s an increase in stress levels, high blood pressure, and even a higher risk of road and workplace accidents due to reduced alertness. People who suffer from insomnia or have an irregular sleep-wake cycle may experience more pronounced effects. Thus, we could adopt some small strategies. Did you know that a walk, perhaps in nature, positively affects heart function, respiratory function and reduces stress? And that turning off the smartphone and creating a relaxing evening routine with herbal tea, reading a book, a hot bath or meditation helps us sleep better? A good night's sleep in the arms of Morpheus will guarantee us a a morning energy boost.

How to adjust to daylight saving time?

To avoid feeling overwhelmed by the time shift, follow these useful adaptation tips:

• Prepare in advance: Start going to bed 15-20 minutes earlier a few days before the change.
• Get natural light: Sunlight is a natural circadian rhythm regulator. Spend more time outdoors, especially in the morning.
• Limit caffeine and screen exposure before bedtime: Reduce caffeine intake and avoid blue light from electronic devices at least one hour before bed.
• Stick to a relaxing evening routine: Simple habits like a warm bath, reading, or herbal tea can help signal to the body that it’s time to unwind.
• Exercise in moderation: Physical activity enhances sleep quality, but avoid intense workouts late at night.
• Maintain a balanced diet and hydration: Avoid heavy evening meals and stay well-hydrated.
• Listen to your body: If you feel unusually tired, allow yourself a short nap (but not too late in the day).

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The bright side of daylight saving time

Although we may feel a bit sleepy, Daylight Saving Time isn’t all bad! More daylight hours mean extra time to enjoy the sun, outdoor activities, and social interactions. Exposure to natural light increases serotonin levels, the happiness hormone, improving mood and well-being. Additionally, extra evening sunlight allows for more time outdoors, helping regulate sleep patterns in the long run. So, let’s be patient, follow these expert-backed tips, and in just a few days, we’ll be fully adjusted to the new schedule. And if you’re still feeling a little tired—don’t worry! After all, as the saying goes, "April, sweet sleep."