As we prepare to finally “spring forward” for Daylight Saving Time on March 8, it’s hard not to get excited about increased sunshine, warmer weather, and flowers blooming. But along with this annual shift can come some potential disruptions to our usual routines, whether it’s sleep, mood, or otherwise. We connected with a Priority Health expert to learn how to adjust smoothly.
Dr. Charletta Dennis, Medical Director of Behavioral Health for Priority Health, explained that losing even just an hour of sleep can disrupt our natural sleep-wake cycle, as our bodies rely on consistent routines.
“This sudden shift can make it harder to fall asleep at night and wake up in the morning, leaving many people feeling tired and less alert,” Dr. Dennis said, noting that our internal clocks, or circadian rhythms, are sensitive to even small changes, so it may take several days to adjust. “This disruption can also affect our mood, concentration and overall well-being. Being mindful of these changes can help us take steps to ease the transition.”
Our internal clocks regulate our sleep cycles, in addition to hormone production and alertness. So when thrown off even slightly, we can also experience irritability and decreased performance.
“It’s similar to mild jet lag and can take a few days for our bodies to fully adjust,” Dr. Dennis shared. “The effects are often more pronounced for those who already struggle with sleep or have rigid routines.”
Knowing this change is coming, there are some steps you can take to best prepare your body when it comes to sleep.
“Try going to bed and waking up 15 minutes earlier each day in the week leading up to Daylight Saving Time,” Dr. Dennis recommended. “Keep your sleep environment cool, dark and quiet, and avoid screens before bedtime. After the change, maintain a consistent bedtime and wake-up time, even on weekends. Get morning sunlight to help reset your internal clock and limit caffeine in the afternoon. These small adjustments can make it easier to maintain quality sleep during the transition.”
For keeping your mood in check, it all starts with self-care.
“Prioritize sleep, eat balanced meals and stay active—even if it’s just a short walk outside,” Dr. Dennis reminded. “Exposure to natural light can help boost your mood and energy levels. Practice stress-reducing activities like deep breathing or mindfulness, and stay connected with friends and loved ones. Remember, being patient with yourself as your body adjusts is key to staying positive during this seasonal transition.”
Proper nutrition, like during the rest of the year, is vital.
“Eating balanced meals with plenty of fresh fruits and veggies supports your immune system as the weather changes,” Dr. Dennis said. “Stay hydrated and try to maintain a consistent sleep routine, even with the time shift. It’s also helpful to schedule time for relaxation, whether that’s reading a book, practicing mindfulness or connecting with friends.”
Dr. Dennis also reminded us that, “Wellness is about finding a balance that works for you and making small, positive changes that add up over time.”
“As we welcome a new season, I encourage everyone to give themselves grace during transitions—our bodies and minds need time to adjust,” Dr. Dennis said. “Don’t hesitate to reach out for support if you’re feeling overwhelmed; talking with a friend or a professional can make a big difference. It’s OK to slow down and listen to what your body needs. Remember: taking care of yourself isn’t selfish—it’s essential for your health and happiness.”
Written by Sarah Suydam, Managing Editor for West Michigan Woman.
