Daylight Savings Time Sleep Tips: History and Helpful Strategies for Better Sleep

Old analog clock sitting on a bed of leaves with coloured leaves falling around the clock.

As the days grow shorter and the sun begins to set earlier, daylight savings time (DST) becomes a familiar seasonal shift. Twice a year, we adjust our clocks to maximize daylight hours, but this change can wreak havoc on our sleep schedules. The biannual shift affects our internal body clocks, leading to disrupted sleep patterns, grogginess, and even potential health issues. In this blog, we will explore the history of daylight savings time, its impact on sleep, and provide valuable sleep tips to help you adjust and sleep better during DST.

The History of Daylight Savings Time

Daylight savings time is not a new concept; its origins can be traced back to the 18th century. The idea was first proposed by Benjamin Franklin in 1784 as a way to conserve energy and maximize daylight hours. However, it wasn't until World War I that several countries began to adopt DST to conserve fuel during the war effort. The practice faded after the war but re-emerged during World War II for the same reasons.

In the following decades, various countries experimented with different start and end dates for DST. In 1966, the United States officially established uniform start and end dates for DST, which have undergone slight modifications over the years. Today, more than 70 countries worldwide observe daylight savings time, albeit not all regions adhere to the practice.

Impact on Sleep

Woman sitting up in bed holding a coloured maple leaf while listening to over-ear headphones.

When daylight savings time begins, we "spring forward," setting our clocks ahead by one hour. This shift can lead to a variety of sleep-related issues, as our bodies are biologically tuned to the natural light-dark cycles. Some of the common challenges during DST include:

  • Disrupted Circadian Rhythm: The circadian rhythm is our internal body clock that regulates sleep-wake cycles. The sudden time change can confuse this rhythm, leading to difficulties falling asleep and waking up.
  • Sleep Deprivation: The lost hour of sleep can accumulate over time, leading to sleep deprivation, which negatively affects mood, cognitive function, and overall well-being.
  • Increased Risk of Accidents: Studies have shown an increase in accidents during the week following the start of daylight savings time due to sleep-related issues.

Helpful Sleep Tips for Daylight Savings Time

Woman lying peacefully in bed face-up with a sleep mask over her face.

While adjusting to daylight savings time can be challenging, there are several strategies you can adopt to ease the transition and improve your sleep quality:

  • Gradual Adjustment: In the days leading up to DST, gradually adjust your sleep schedule by going to bed and waking up 15 minutes earlier each day. This will help your body acclimate to the upcoming time change.
  • Optimize Sleep Environment: Create a sleep-conducive environment by ensuring your bedroom is dark, quiet, and at a comfortable temperature. Invest in blackout curtains to block out early morning sunlight.
  • Limit Blue Light Exposure: Reduce exposure to electronic devices emitting blue light, such as smartphones and computers, at least an hour before bedtime. Blue light can disrupt melatonin production, making it harder to fall asleep.
  • Mindful Eating and Drinking: Avoid heavy meals, caffeine, and alcohol close to bedtime, as they can interfere with sleep quality and disrupt your sleep cycle.
  • Stick to a Routine: Maintain a consistent sleep schedule, even on weekends. Going to bed and waking up at the same time each day helps regulate your body's internal clock.
  • Practice Relaxation Techniques: Engage in relaxing activities before bedtime, such as reading, meditation, or taking a warm bath, to promote better sleep.
  • Daytime Sunlight Exposure: Get exposure to natural sunlight during the day, especially in the morning. Sunlight helps regulate your circadian rhythm and promotes better sleep at night.
  • Limit Naps: While short power naps can be beneficial, avoid long naps, especially in the afternoon, as they can disrupt your nighttime sleep.


Daylight savings time is a significant adjustment for our internal body clocks, impacting our sleep patterns and overall well-being. By understanding the history of DST and implementing helpful sleep tips, we can make the transition smoother and enjoy better sleep during this time of the year. Remember, consistent sleep habits, a conducive sleep environment, and mindful adjustments can make all the difference in maintaining optimal sleep during daylight savings time. Sleep well and stay healthy!