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This weekend marks the beginning of daylight saving time (DST), meaning it’s time to set our clocks forward one hour. While many look forward to the extra evening sunlight, the time change can disrupt sleep patterns and routines.
“Losing an hour of sleep can really throw off our internal clocks, which our bodies use to regulate our sleep and wake cycles,” said Dr. Rami Abboud, Mercy Health – Lorain sleep medicine specialist. “While the extra sunshine in the evening may provide an energy boost, the time change may also bring with it increased fatigue in the immediate days following. We can minimize the impact of springing forward on our sleep with a few simple steps.”
Maintaining a regular sleep schedule is essential, which is why the shift to daylight saving time can be a challenge. The best way to adjust is to prepare for the change several days in advance.
Here are some simple tips to ease the transition:
- Gradually adjust your schedule– Start going to bed 15-20 minutes earlier a few days before the time change. Dimming lights and avoiding screens in the evening can help signal your brain to release melatonin, promoting sleepiness.
- Establish a relaxing bedtime routine– Being physically exhausted doesn’t necessarily mean you’ll fall asleep easily. Set aside time to unwind before bed with activities such as meditation, deep breathing, or gentle stretching. Prioritizing good sleep in the nights leading up to the transition can minimize disruptions.
- Wake up at the same time daily and seek morning sunlight– Even on weekends, maintaining a consistent wake-up time helps regulate your sleep cycle. Exposure to natural light in the morning can also reinforce your body’s internal clock. Open your curtains or step outside to soak in the daylight.
- Limit long naps– While a nap might be tempting, long naps can interfere with nighttime sleep. If needed, keep naps brief—around 15-20 minutes in the early afternoon.
- Exercise regularly– Engaging in moderate physical activity, such as a brisk 30-minute walk several times a week, can promote better sleep. Just be sure to finish exercising at least 2-3 hours before bedtime to avoid interfering with your ability to fall asleep.
- Be mindful of food and drink before bed– Avoid caffeine after 5 p.m., and limit alcohol consumption, as both can disrupt sleep. A balanced diet plays a role in quality sleep, so opt for light, nutritious snacks if you’re hungry before bed rather than heavy meals.
“Getting at least seven to eight hours of sleep each night is crucial for overall health,” added Dr. Abboud. “But it’s not just about duration—creating a sleep-friendly environment and maintaining good habits are equally important.”
A cool, dark, and quiet bedroom is ideal for quality sleep. If you need background noise, opt for an audio-only source rather than a television, as changing volumes and screen light can be disruptive. Blue light from screens suppresses melatonin, so it’s best to avoid electronic devices for at least two hours before bedtime.
If you continue to experience sleep difficulties weeks after the time change or feel that poor sleep is affecting your daily routine despite practicing good habits, it may be time to seek further evaluation. Learn more about the sleep medicine services available at Mercy Health by visiting www.mercy.com.
About Mercy Health – Lorain
Mercy Health – Lorain is part of Bon Secours Mercy Health, one of the 20 largest health systems in the United States and the fifth-largest Catholic health system in the country. The ministry’s quality, compassionate care is provided by more than 60,000 associates serving communities in Kentucky, Maryland, New York, Ohio, South Carolina and Virginia, as well as throughout Ireland. Mercy Health – Lorain is a full-service, not-for-profit, integrated health care system, which has been providing quality health care to Lorain County and surrounding communities for more than 130 years. The health system provides inpatient, outpatient and ancillary services through its two hospitals, Mercy Health – Lorain Hospital and Mercy Health – Allen Hospital in Oberlin; Mercy Health Physicians; and specialized facilities, including the Mercy Health – Cancer Center and Mercy Health – Outpatient Rehabilitation and Therapy. The mission of Mercy Health – Lorain is to extend the compassionate ministry of Jesus by improving the health and well-being of our communities and bring good help to those in need, especially people who are poor, dying and underserved. For more information, visit Mercy Health online at www.mercy.com.
