March 2, 2026
As we say goodbye to winter, we exchange cold temperatures for sunlight, warm weather, and a shift in our sleep schedules. On March 8th, we will lose one hour of rest as we spring forward for daylight saving time; a yearly event that has affected the sleep cycle of over 55 percent of Americans every year. Interruptions in your sleep schedule can be dangerous, resulting in mental and physical health changes like depression, heart attack, and stroke. Research has also shown an increase in car accidents in the first week after spring daylight saving time. Continue reading to learn more about how springing forward can affect your body, and what steps you can take to keep a regular sleep schedule.
The human body regulates our sleep and wake cycles through our internal clock, also known as circadian rhythm. This rhythm also regulates our body temperature, metabolism, and emotions. When we lose an hour of sleep and gain more light in the day, that internal clock is forced to readjust our sleep cycle, resulting in effects that can include increased feelings of fatigue, insomnia, and changes in appetite and mood during this time. Additional effects may include:
According to Sleep Advisor, it can take the average person a week to adjust to the time change, with night owls needing a few extra days. Morning people can usually adjust to the time change within the first few days.
Preparing for the daylight-saving time can be as easy as following your current routine while adding small steps that can help prevent fatigue and give you an energy boost. Below are three recommendations that our Health Navigators provide for Genesee Health Plan members that may be struggling with daylight saving time, followed by additional tips to keep your internal clock ticking smoothly. Genesee Health Plan members that would like help adjusting their healthy living habits for better sleep can join the Health Navigation Program at NO COST! Our health navigators can also help with nutritional support, education on long-term diseases, support to quit smoking, and more!
Click here to learn more about the Health Navigation Program.
NO ONE SHOULD LOSE SLEEP OVER HEALTH COVERAGE! Call 844-232-7740 to have your healthcare enrollment questions answered today.
Michigan State University (MSU) recommends adjusting sleep and wake up times by at least 10-15 minutes in the days leading up to daylight saving time. Gradually adjusting your sleep schedule can help reduce fatigue the following week and help your internal clock adjust.
Create a cozy space in your bedroom that will make it easier to relax before bedtime and support overall sleep quality. Experts recommend blackout curtains to block out excess light, turning down the temperature to cool down the room, and bundling up with comfortable blankets as you prepare to sleep. Reducing blue light exposure by turning off your television, phone, tablet, and computer for about an hour before bed can also signal to your body that it is time to rest.
University of Michigan sleep experts have found that the shift in light during daylight saving time can make it difficult for adults to feel alert after waking up. Genesee Health Plan Health Navigator, Perlita Irish, recommends exposing your body to natural sunlight shortly after waking to help reset your internal clock and improve energy. NPR also recommends turning on all the lights in your house if your alarm goes off before sunrise, letting your brain know that it is time to start the day.
Keeping a regular routine after the time change can reduce stress and help your internal clock ease into the transition. Try to eat, sleep, exercise, and attend your favorite activities at the same time as any other day.
Avoid drinks like coffee and energy drinks several hours before bed. Caffeinated drinks can stay in your system for up to six hours and interrupt your sleep cycle. Drinking too much alcohol before bed can interrupt sleep and cause insomnia and breathing issues.
Meals right before bed can also interrupt sleep due to discomfort from eating too much. Experts recommend eating your last meal three to four hours before bedtime to give your body time to digest.
Taking an afternoon nap can result in an interruption to your regular sleep pattern. If you feel the need to sleep, keep naps to 20-30 minutes a few hours before bed.
Smartphones will usually take care of this task, but manually adjusting other clocks in your home can help you avoid confusion in the morning after the time change.
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