March is the start of daylight savings time (DST) and millions of Americans turned their clocks forward one hour–again.
While many appreciate the extended evening sunlight, the shift can significantly impact sleep, health and overall well-being. So, what exactly happens to our bodies when we “spring forward,” and how can we mitigate the effects?
Here’s what you need to know.
Your body operates on an internal clock called the circadian rhythm, which regulates sleep, digestion and hormone production. This rhythm is primarily influenced by exposure to natural light. When DST begins, the abrupt shift in daylight patterns can throw this system out of sync, leading to sleep disturbances, fatigue and long-term health risks.
Dr. Lisa J. Meltzer, a licensed child psychologist certified in Behavioral Sleep Medicine, explains that adjusting to daylight saving time is not just inconvenient—it directly disrupts our body’s natural rhythm.
“When we go on to daylight saving time, it’s very hard for me to wake up in the morning, even though I try to go to bed earlier,” she says. “When it’s dark out in the morning, it’s very difficult to wake up.”
Meltzer says that the time change has measurable short-term effects.
“The week after we go onto daylight saving time, we see an increase in heart attacks, motor vehicle crashes and workplace accidents. Kids are sleepier and falling asleep in school,” she explains. “We definitely see a lot of negative effects in the springtime. We don’t see as many effects in the fall.”
Research has shown that in the days following the time change, there is an increase in heart attacks and strokes. The American Heart Association has linked DST to higher cardiovascular events, especially the day after the switch. Lack of sleep also contributes to decreased cognitive function, mood disturbances and increased stress levels.
A Current Biology study found a 6% rise in car crashes after the time change and increased workplace injuries. “People don’t realize that losing just one hour of sleep can weaken the immune system, increase blood pressure and even raise the risk of heart attacks,” Guillory explains.
Is permanent daylight saving time the solution?
The frustration surrounding daylight saving time is all over social media.
“I’m sluggish, I’m bored, I’m extremely tired,” said content creator Jay Marie. “It just affects me so much every single time it happens.”
“I think I need to start going to sleep like 8:00 (p.m.) because I’ve been struggling to stay awake for the last three days since the time change,” said Houston content creator Tiyonna B. “I don’t know what to do. I don’t know if I have to go to sleep earlier.”
State lawmakers are divided on whether to permanently adopt daylight saving time or standard time, and federal regulations add another layer of complexity to the debate.
Several bills have been introduced in Austin this year to end the twice-a-year clock change, with most Texas lawmakers favoring year-round DST—a move that would require federal approval.
Senate Bill 64, filed by Democratic Sen. Judith Zaffirini of Laredo, is the only proposed bill to keep Texas on standard time year-round. It would also trigger a statewide referendum to let voters decide between permanent standard time and DST.
Zaffirini has also introduced Senate Joint Resolution 7, which would similarly set up a referendum if federal laws change. Additionally, Republican Sen. Paul Bettencourt of Houston has proposed an identical piece of legislation.
Sleep expert and Nap Bar founder Khaliah Guillory argues that permanent DST could create more sleep challenges.
“It might sound nice to have more sunlight at 7 p.m., but darker mornings impact everything from our mood to productivity. Standard time is simply better for our bodies because it aligns with our natural circadian rhythms. Morning sunlight helps us wake up naturally and stay alert throughout the day.”
– Khaliah Guillory, founder of Nap Bar
She also stresses that DST doesn’t actually give us more daylight.
“The sun isn’t shining longer just because we move the clocks,” Guillory says. “We’re just shifting when we experience it, and that shift throws off our body clocks.”
Meltzer advocates for permanent standard time, rather than permanent daylight saving time, because of how our bodies respond to light.
“Our internal clocks are controlled by melatonin, a naturally produced hormone that is regulated by light and dark,” she says. “When we wake up in the dark, we don’t have that bright light to tell our brains, ‘Hey, stop making melatonin. It’s time to wake up.’ That’s a significant issue.”
How to adjust to daylight saving time
Until any permanent time change is made, Texans must continue to adapt to DST twice a year. Guillory recommends her Spring Forward Method to ease the transition:
S – Slowly shift your bedtime
“Move your bedtime earlier by 15 to 30 minutes each night leading up to the time change,” Guillory advises. “This gradual shift can help reduce the shock to your body.”
P – Prioritize quality rest
Aim for seven to nine hours of uninterrupted sleep or a 20–30 minute power nap during the day. Guillory notes that even NASA research supports napping, with studies showing that a 26-minute nap can improve productivity by 34% and alertness by 54%. “I’ve been a lifelong napper, from my basketball days to my time in corporate America,” she shares. “A good nap is a game-changer.”
R – Resist hitting the snooze button
“When you hit snooze multiple times, you risk falling back into REM sleep and waking up even groggier,” Guillory explains. “It’s tough, but getting up with your alarm helps reset your internal clock.”
I – Implement a relaxing wind-down routine
Meditation, bedtime yoga and warm baths help signal to your body that it’s time to sleep. “Your body cools down after a warm bath, which tells your brain it’s time for bed,” Guillory says. “Journaling can also help clear your mind and prevent nighttime overthinking.”
N – Nourish your body wisely
Avoid caffeine, alcohol and heavy meals before bed, as they can interfere with sleep quality.
G – Go outside early
Morning sunlight helps regulate your circadian rhythm. “Getting outside within an hour of waking up can make a huge difference,” Guillory says.
Through her company Nap Bar, Guillory is on a mission to make rest a priority rather than a luxury.
“We’ve been conditioned to glorify hustle culture—people say, ‘I’ll sleep when I’m dead,’” she says. “But lack of sleep leads to burnout, poor decision-making and health problems. Rest is productivity, and we need to start treating it that way.”
Nap Bar provides curated sleep experiences, digital resource and corporate wellness programs designed to promote sustainable rest. “Whether it’s a power nap, relaxation techniques or creating the perfect sleep environment, we’re here to help people rest better and live better,” she says.
