As daylight saving time approaches, many of us brace for the shift in our daily routines and the impact on our sleep. While the clock change may only be an hour, adjusting can take a toll on our bodies and minds—so here are a few tips to make the transition smoother.

  Start by gradually shifting your bedtime and wake-up time 15–30 minutes earlier each night a few days before the change. This gradual adjustment can make the transition smoother, giving your body a bit of time to adapt. In the mornings, try to get outside or at least sit near a window to expose yourself to natural light, which can help reset your internal clock to the new time. Keep caffeine and alcohol intake in check, especially in the late afternoon or evening, as they can interfere with your ability to fall asleep easily.

  Maintaining a consistent routine with meals, exercise, and relaxing activities before bed can help your body adjust more naturally to the time change. Avoid screen time for at least an hour before bed since blue light from phones and computers can disrupt melatonin production, making it harder to fall asleep. To wind down, consider adding a few relaxing activities before bed, like reading, deep breathing, or light stretching. Staying hydrated throughout the day can also help with feeling more alert and energized as you adjust. Adapting to daylight saving time may take a few days, but these small adjustments can help make the transition smoother.