How to Prepare for Daylight Saving Time

Daylight Saving Time (DST) begins on March 9th, 2025, and with it comes the inevitable loss of an hour of sleep. While the change promises longer and brighter days, it can also disrupt our routines, leaving us feeling groggy as our bodies take time to adjust.

Instead of relying on multiple cups of coffee to get through the day (like I used to), you can make the transition smoother and ease into the time change with a few simple adjustments. Here’s how to prepare for daylight saving time.

1) Gradually Adjust Your Sleep Schedule Instead of going to bed an hour earlier and lying awake, try adjusting your bedtime and wake-up time by 15-minute increments at least one week before the time change. This will help your body naturally adapt and be better aligned with losing an hour of sleep.

Did you know? Daylight Saving Time (DST) has been a part of Canada since 1908. This practice was introduced during World War I to give workers an extra hour of daylight.

2) Reduce Screen Time It’s tempting to scroll on your phone before bed, but reducing screen time is key to a restful night’s sleep. The blue light emitted by our screens and the stimulation from checking emails or social media can keep your mind active. Turn off your screens at least one hour before bed to you give your body the chance to naturally prepare for sleep.

Adjusting the time by one hour may not seem like too drastic a change, but sleep experts have noted troubling trends that occur during the transition between Standard Time and DST, particularly in March. These issues include upticks in heart problems, mood disorders, and motor vehicle collisions. Some people also experience insomnia symptoms around the spring time changes.

– SLEEP FOUNDATION, DAYLIGHT SAVINGS TIME.

3) Revisit Your Sleep Environment It’s essential to ensure that your sleep environment is conducive to rest. The darker mornings can make it harder to wake up, and the longer daylight hours may trick you into staying up later. Make sure your room is as dark as possible at night and bright enough in the morning, using tools like blackout curtains and smart alarm clocks, to help you wake up and fall asleep more naturally.

Did you know? Our circadian rhythm regulates not only sleep-wake patterns but also body temperature, hormone levels, and cognitive function. Disruptions to this rhythm—including changes in DST—can lead to sleep issues, mood disturbances, and may even affect long-term health.

4) Get Plenty of Morning Sunlight Our internal clocks (circadian rhythms) are influenced by natural light. After the time change, you might find it harder to get up early, as the mornings will be darker. Exposure to sunlight helps signal to your body that it’s time to wake up and stay alert. Spend at least 15 minutes outside in the sunlight to help recalibrate your internal rhythm.

Experts agree that it’s harder to “spring forward” into daylight saving time than to “fall back” to standard time. With the change to DST, those on typical work or school schedules are exposed to less light in the morning and more at night. This may lead to later bedtimes, which can result in long-lasting sleep deficits.

– WEB MD, DAYLIGHT SAVING TIME SLEEP TIPS.

5) Hydrate and Stay Active It’s tempting to reach for a cup of coffee after losing an hour of sleep but staying hydrated and active is key to boosting your mood and energy levels in the long run. As much as I love coffee, relying on it after a time change can actually make your sleep schedule worse. Ease the transition by drinking plenty of water along with some light exercise to get your blood flowing.

Preparing for Daylight Saving Time doesn’t have to be hard. By taking small but intentional steps, you can ease your body into the time change with minimal disruption. With these simple steps, you’ll feel more refreshed and ready to take on the day—even after the clock changes. Do you have any tips for adjusting to DST? I’d love to hear them.