Prepare for Daylight Saving Time: Expert Tips for a Smooth Transition

As the days obtain longer, the annual shift to daylight saving time can disrupt sleep patterns. Preparing in advance is key to minimizing the impact, according to sleep experts at Vanderbilt Health.

The Importance of Advance Preparation

“One of the most important things to do is go to bed a little earlier than usual,” says Beth Malow, MD, professor of Neurology and Pediatrics at Monroe Carell Jr. Children’s Hospital at Vanderbilt [1]. “Backing up bedtime for a few days leading up to daylight saving will aid a person acclimate and be able to wake up earlier when the clocks are moved forward.”

Dr. Malow emphasizes that even a small adjustment can build a difference. “Starting the process about 15-20 minutes earlier will allow you to be more rested,” she states [2].

When Does Daylight Saving Time Begin?

In 2026, clocks are moved ahead one hour on Sunday, March 8, at 2 a.m., resulting in “losing” one hour of sleep.

Tips for a Smoother Transition

• Light Exposure: “Once the transition to daylight saving time begins, getting exposed to bright light in the morning will help with synchronization,” explains Dr. Malow [2]. “Getting out into the natural light is best, but opening blinds is also very good.”
• Avoid Long Naps: Whereas a short, 20-minute power nap early in the day is acceptable, avoid extended naps to compensate for lost sleep.
• Limit Caffeine: Instead of relying on caffeinated drinks for an energy boost, engage in physical activity, preferably outdoors in natural light.
• Prioritize Good Sleep Hygiene: Establish a relaxing bedtime routine by staying off electronic devices, engaging in calming exercise, or taking a warm shower or bath.

When to Seek Professional Help

While the challenges associated with the time change are usually short-lived, Dr. Malow advises parents to consult a pediatrician if sleep issues persist or if other sleep disorders, such as snoring, leg movements, or sleep terrors, are evident [2].

Don’t Forget Safety Checks

The time change serves as a good reminder to check carbon monoxide monitors and smoke alarm batteries to ensure they are functioning correctly.