Prepare For The Shift To Daylight Saving Time: Tips To Ease The Transition

Photo: United Healthcare

By Dr. Archana Dubey, Chief Medical Officer, UnitedHealthcare of California

With spring nearly here, people in California and across the country will face an annual tradition many would rather skip: the shift to daylight saving time.

The process of “springing forward” means losing an hour of sleep, which can disrupt daily routines and have various health implications, including an increased risk of heart attacks, mood disturbances, and accidents such as car crashes.

Previous polling has found that 62% of Americans would prefer to stop changing the clocks altogether, a practice used by just two states—Arizona and Hawaii. Without a clear path to ending the time change on a national level, it’s important to find ways to ease the transition ahead of time and support health in the days following the change.

Here are three strategies to consider:

1. Modify and Optimize Your Sleep Routine
In the days leading up to the time change (this year on March 9), aim to shift your bedtime 15 minutes earlier each night. This gradual adjustment can help minimize fatigue after the time change and reduce the impact of losing an hour of sleep all at once. Additionally, optimizing your sleep routine can be beneficial both during the transition and year-round. Consider using a sleep mask or blackout curtains to limit exposure to light, which studies show can contribute to chronic conditions like diabetes and weight gain. Also, avoid consuming caffeine and alcohol in the evening, and refrain from eating three hours before bedtime, as digestion can disrupt sleep quality.

2. Get Active Earlier in the Day
One benefit of daylight saving time is the potential for more sun exposure, which is vital for vitamin D production and regulating wake/sleep cycles. Research indicates that sunlight exposure in the morning promotes better sleep, but too much light in the evening—whether natural or artificial (from TVs, smartphones, and tablets)—can suppress melatonin and reduce sleepiness. After the time change, aim to spend 30 to 60 minutes outdoors in the morning for some physical activity, such as a walk, run, or bike ride. Consistent exercise has been shown to improve sleep quality and reduce sleep disorders, such as insomnia.

3. Exercise Caution While Driving, Especially for Adolescents
Following the time change, 55% of people report feeling tired. This grogginess could contribute to a 6% increase in the risk of fatal car crashes. For teenagers, research shows they are sleepier, have slower reaction times, and are less focused in the days following the time change. Given their limited experience behind the wheel, parents may want to limit how much their adolescents drive immediately after the time change to reduce risks.

With the twice-a-year time change remaining for now, these strategies can help ease the transition in the spring and fall and support your well-being year-round.