Clocks will “spring forward” as daylight saving time takes effect at 2 a.m. Sunday, jumping ahead by one hour. While the extra evening sunlight might be welcome, the lost hour of sleep can leave many feeling groggy and out of sync.
Clara Peek said the key to a smoother transition is simple: Plan ahead.
“When we adjust to a shift in our circadian phase — like the one hour change when we spring forward — two main factors come into play,” said Peek, an assistant professor of biochemistry and molecular genetics at Northwestern University with 15 years of experience researching circadian clock disruptions.
“First, there’s sleep deprivation. Losing an hour of sleep can lead to fatigue, changes in blood pressure and cognitive impacts. Second, there’s the shift in our circadian rhythm itself. What makes spring forward particularly disruptive is that we wake up earlier, which means losing exposure to morning light.”
That means Sunday morning will feel darker than usual, as the sun will rise an hour later. To ease the shift, Peek recommends getting outside as soon as possible.
“Morning light is a critical signal for our internal clocks. Even if it’s cloudy, being outside provides much more natural light than staying indoors,” she said.
Another key adjustment is to gradually shift your sleep schedule instead of making the change overnight. Peek recommends starting tonight by going to bed 20 minutes earlier and adjusting your wake time accordingly. By Sunday, you’ll be going to bed an hour earlier, making the transition smoother.
For parents, easing children into the transition can also make a difference.
“As a mom myself, we adjust dinner time first, then bedtime, and then wake time,” Peek said. “There will be some resistance, but it’s better than making the full jump overnight.”
While most people focus on sleep, meal timing also factors into adjusting to the time change.
“Food intake plays a role in keeping our circadian clocks aligned — especially in organs like the liver, pancreas and muscles,” Peek said. “Having breakfast at a consistent time relative to when you wake up can help reset your body’s rhythm.”
That also means dinner should shift earlier as well.
“If you eat at 8 p.m. but expect to be in bed by 9 p.m., that’s not ideal,” she said. “Shifting meal times earlier can help your body adjust more smoothly.”
Some people might turn to caffeine to counteract the lost sleep, but Peek warns that this strategy can backfire.
“If you drink more coffee in the morning to stay awake, it might interfere with your ability to fall asleep at night, creating a cycle of sleep deprivation,” she said. “The best approach is to shift your schedule gradually rather than trying to power through with caffeine.”
While the time change may seem like a minor inconvenience, Peek’s research has shown that disrupting the body’s internal clock can have lasting health effects. Some scientists argue that the costs of daylight saving time outweigh its benefits.
“In our modern world, with 24-hour access to light, food and activities, it’s easy to ignore our natural rhythms,” Peek said. “But they are biologically ingrained and vital for long-term health.”