03/10/2026
Still feeling the effects of Daylight Saving? You're not alone. Here are some ways that can help mitigate the impacts on your sleep and in your daily life.
It's suggested to start adjusting your sleep schedule in increments of 15 min in the days and even weeks leading up to DST. But even after the hour change has already happened, it's still possible to make those minor 15-minute adjustments when it comes to going to bed at night and waking in the morning. Experts advise against using sleep aids like melatonin, as it can disrupt your body's ability to naturally create melatonin, which is sensitive and is trying to adjust to the time change on its own. Sleep agents can also worsen daytime sleepiness. Other ways to help the body adjust are to expose the body to natural daylight first thing upon waking in the morning. If you're awake before the sun, a SAD light can be a helpful alternative. Just 15 minutes of exposure first thing in the morning can increase the body's production of serotonin and help it wake naturally. Limit caffeine too close to bed, as well as blue light exposure. And create a dark environment in your bedroom - this will help with the natural production of melatonin. You may want to consider adjusting mealtimes to avoid eating too close to bed, which can impact falling asleep, as well as keeping the body properly hydrated during the day.
The most important thing when it comes to adjusting to DST is to give your body time. Adjusting is not something that happens over a single night or two. Be patient with yourself and listen to the needs of your body. You've got this.
