March 5, 2025
Written by: Isabelle Jones | Lifestyle Editor
Sunday, March 9, 2025, the clocks will “spring forward.” This typically happens on the second Sunday in March, and is practiced to make better use of daylight during the longer days of spring and summer by shifting an hour of daylight from the morning to the evening. This means that the clocks on March 9 will jump to 3 a.m. instead of going through the second hour. Springing forward is paired with “falling back,” which happens in the fall — hence the name. Most might feel groggy and out of sync during this time due to the interruption of the circadian rhythm. The body operates on a natural sleep-wake cycle influenced by light and darkness. This jump in time can cause one’s internal clock to get out of sync. Preparing for springing forward doesn’t have to be difficult. One can ease into the time change with some simple steps.
Gradually adjust sleep schedule — Begin by shifting one’s bedtime and wake-up time 15 minutes earlier each day. Incremental change helps the body to gradually adapt to the new time, so it doesn’t shock one’s system when the clock jumps forward. To make things easier, avoid using phones or other electronic devices before bed, as blue light can interfere with the natural sleep cycle.
Get plenty of sunlight — Exposure to natural light plays a crucial role in regulating one’s internal body clock — circadian rhythm. The more sunlight one gets, the easier it will be for the body to adapt to the time change. As the days get longer, spend some time outdoors in the morning and early afternoon. Morning sunlight resets the circadian rhythm, signaling that it’s time to wake up and be active.
Stay active — Physical activity plays an important role in helping the body adjust to the time change. Exercising in the late afternoon or early evening can help one to feel more awake and energized during the day, while also promoting better sleep at night. A light walk or stretching exercises can make a significant difference in how one feels. Be sure to avoid intense workouts too close to bedtime, as they can interfere with one’s ability to sleep.
Monitor diet — Eating habits can have a surprising effect on how well one can adjust to daylight saving time. In the days leading up to the time change, one should try to maintain a healthy, balanced diet. Foods that are rich in magnesium — leafy greens, nuts and seeds — and melatonin — cherries or almonds — can promote better sleep.
Prepare your environment — One’s sleep environment is key to getting quality rest. Make sure one’s bedroom is dark, quiet and cool. Consider black out curtains or an eye mask to block out the early morning light and try using a white noise machine or earplugs if one is sensitive to nighttime noises.
Stay hydrated — Dehydration can make one feel sluggish and tired. Drink plenty of water throughout the day, and avoid alcohol or excessive caffeine, which can dehydrate and disrupt sleep.
Although springing forward during daylight saving time can disrupt one’s routine, taking some simple steps can make a world of difference. Gradually adjusting sleep, getting more sunlight, staying active, monitoring one’s diet and staying hydrated while preparing one’s personal environment are some of the ways that one could prepare. As we look forward to nicer weather, springing forward in time is a small bump in the road.
Contact the author at howllifestyle@wou.edu
