Spring is almost here, which means longer days, warmer weather—and the start of daylight saving time.

On the second Sunday in March, clocks move forward one hour, giving us more daylight in the evening. During this transition, we will also lose an hour of sleep. Losing an hour of sleep may not seem like a big deal, but it can throw off your body’s internal clock and make you feel groggy, sluggish, and out of sync for days. Fortunately, there are ways to ease the transition for Daylight Saving Time and help your body adjust to the time change. Here’s how:

1. Shift to An Earlier Sleep Schedule

When daylight saving time begins, we lose an hour of sleep because we go to bed at our usual time, but the clock moves forward an hour in the morning. To avoid losing that hour of rest, start shifting your sleep schedule earlier prior to the transition.

In the week leading up to the time change, try going to bed 15–20 minutes earlier each night. This gradual adjustment helps your body adapt to the new schedule more smoothly. You can also use light therapy, such as the Lumos Smart Sleep Mask, to accelerate this shift by exposing yourself to targeted morning light, reinforcing your body's internal clock.

2. Get More Morning Light

Light is the most powerful cue for regulating your circadian rhythm. To help your body adapt to the new time, expose yourself to bright natural light in the morning. Morning light exposure can shift your circadian clock to an earlier time, making it easier to wake up and fall asleep at the adjusted schedule.

On days heading towards the transition, open your blinds as soon as you wake up, step outside for a quick walk. If going outside for sunlight isn't an easy option, you can also use a light therapy device, such as the Sunrise Alarm from the Lumos Mask to reinforce your new wake-up time. 

3. Reduce Evening Light Exposure

Exposure to artificial light in the evening can interfere with melatonin production, tricking your brain into thinking it's still daytime and making it harder to fall asleep. It also grogginess and increased fatigue on the next day. 

To help your body adjust, reduce evening light exposure by dimming indoor lights or use warmer lights at least an hour before bed. If you can't dim the lights easily, consider wearing blue light-blocking glasses or enabling night mode on your devices. For more tips on how reducing light exposure can improve sleep naturally, check out our blog here.

4. Avoid Caffeine Late in the Day

Caffeine has a half-life of about 5 to 6 hours, but in some people, it can last as long as 9–10 hours, meaning that even hours after consumption, it can still be in your system, affecting sleep quality.

To ensure a restful night, it's best to avoid caffeine at least 10 hours before bedtime. Watch out for hidden sources of caffeine, like tiramisu, chocolate, tea, and even some medications—these sneaky culprits can keep you up longer than you'd expect!

5. Skip the Nap If Possible

While a quick nap might sound tempting, skipping naps altogether can help you naturally feel sleepy earlier in the evening. This makes it easier to adjust to the new schedule and get a full night's rest after the time change.

6. Start Early, Be Patient

Daylight saving time can be a challenge, but with the right adjustments, you can minimize its impact and start the spring season feeling refreshed and energized.

Need an extra boost? Lumos is here to help with science-backed light therapy to keep your circadian rhythm on track. Lumos is here to help with science-backed light therapy to keep your circadian rhythm on track. Every year in March and November during the transition, we release the Daylight Savings Adjustment module in the Lumos Sleep app to help ease the transition.