The Monday morning after daylight saving time begins, alarm clocks go off around the country, but more than likely, we will hit the “snooze” button instead of the “off” button. Don’t feel too bad. It’s not laziness, it’s biology.
Why does “spring forward” feel so hard?
When the clocks jump forward, even if it’s just one hour, our internal body clocks suddenly fall out of sync. This one-hour disruption can be a real struggle. It’s linked to increased fatigue, reduced concentration, and even a greater risk of accidents in the days that follow.
Dr. Samuel Mathis, assistant professor in the Department of Family Medicine and Community Health, said that single hour can throw off a person’s sleep cycle, energy levels, and even productivity for days.
Why can one lost hour disrupt your body clock?
“When daylight saving time begins, we’re essentially forced into a mini-jet lag experience,” Mathis said. “Shifting the clock forward means we lose an hour of sleep in the middle of the night, and doing so without any preparation can have short-term but meaningful effects on our health.”
As the body moves through that shift, Mathis said many people feel more tired, less productive, and less alert.
“We often compensate with things like extra coffee or other stimulants, which highlights just how deeply sleep affects our overall health,” he said. “Sleep touches nearly every aspect of well-being. Losing that hour can impact mood, worsen anxiety or depression, and lead to overeating because disruptions in our circadian rhythm affect appetite and hunger hormones.”
With less rest, there is also an increase in accidents and serious health problems, says the National Institutes of Health.
“It’s not just about being a little sleepy,” Mathis said. “Research shows that in the two days following the time change, there is about a 24% spike in heart attacks and a 3%-4% increase in strokes that occur on the Monday after. That sudden adjustment throws the body off balance, and it can take about a week to adjust.”
That one-hour shift can affect several biological processes, including:
- Melatonin production, the natural sleep hormone
- Cortisol, the stress hormone that can affect concentration and focus
- Dopamine, a neurotransmitter strongly linked to motivation and alertness
- Serotonin, linked strongly to anxiety, mood, irritability, and appetite
Why kids and teens probably feel it more
Children and babies are often more sensitive to the effects of the time change.
“The brains of small children and teens are still developing, so a shift in melatonin can have a significant impact on performance at school,” Mathis said. “It’s helpful to start adjusting sooner. On the Saturday before the time changes, go to bed an hour earlier. Move the clocks ahead earlier during the day so you begin adjusting sooner.”
For babies and toddlers, this can be especially challenging.
“A gradual shift can work, making sleep time prioritized,” he said. “Turn the lights down low earlier, making it a bit more in tune with the natural rhythm of the day. This helps signal the brain that it’s time to go to bed.”
Tips to ease daylight saving time adjustment
Living out the time shift a bit sooner can help make the adjustment, and going to bed even 20 minutes sooner in the days leading up to the time shift can make the difference.
Mathis suggests a few strategies to ease the transition:
- Drinking calming herbal teas, such as valerian root or chamomile, before bed
- Sleeping in a cool, dark room
- Avoiding digital screens in the bedroom
Small changes to your bedtime routine can go a long way to help your body reset its internal clock and ease the transition into daylight saving time.
Feeling out of sync after the time change? Our primary care providers can help.
If fatigue, mood changes, or disrupted sleep are lingering, a quick check-in with a UTMB Health primary care expert can get you back on track. Schedule an appointment today.