You Won’t Get Much Extra Sleep This Daylight Saving Time, Study Finds

“Spring ahead” and “fall back” help us conceptualize Daylight Saving Time (DST). We roll back our clocks in the fall, gaining an hour, and we jump forward in the spring, losing an hour. But if we gain an hour in the fall, why do we still feel so tired all week?

According to a new study, we may get a little more sleep on the night of the switch, but the effects are time-limited and won’t help you fix a sleep debt. We spoke with a psychologist who specializes in sleep deprivation to understand the findings. They also share techniques to help you maximize the added time on the clock so you can go into this DST well-rested and recharged.

Study Findings

For the study, researchers followed 11,780 U.K. residents’ sleep patterns through the fall and spring clock changes from October 2013 to November 2015. The results showed that people slept an average of 33 minutes longer on the Sunday of the fall DST than the previous Sunday. 

While the study showed some catch-up sleep (on average, three minutes more sleep per day in the week following the fall DST), not everyone benefitted. Women and retired individuals didn’t experience any catch-up, sleeping less on the weekdays after the clock change. And even for those who did experience some catch-up sleep, the fact that it was needed might be due to the clock change itself.

Impacts of Circadian Rhythm Disruption

“The authors of this study suggest that the [fall] time change disrupts circadian rhythm, our body’s internal clock. The urge to ‘catch up’ on sleep suggests that the shift in our sleep rhythm may leave us less well rested,” says psychologist Alexandra Stratyner, PhD.

She points to research that highlights the negative health impacts of time changes and disturbed circadian rhythms, “including impaired cognitive function, as well as increased risk of heart attack, stroke, depression, and even motor vehicle accidents.”

These findings are disappointing for people who want to use the extra hour this weekend to offset their existing sleep debt, but some techniques could help. “If you’re hoping the additional hour will help you feel more rested, you’re more likely to benefit more from alternative strategies to improve your sleep instead,” says Stratyner.

How to Optimize Sleep During Fall Daylight Saving Time

Stratyner says you can prepare your body for the fall transition more easily and get a better night’s sleep if you don’t focus on the extra hour, assuming it will help you feel more rested. “Instead, it’s best to try to get back on track with good sleep hygiene practices after the clocks change.” Here’s how.

Adjust Your Bedtime Schedule

“Going to bed and getting up at the same time each day (even on the weekends) makes it easier for your body to adjust to the time difference. If you find it challenging to do this, you can shift your sleep schedule more gradually before settling into a consistent bedtime and wake,” says Stratyner. For example, if it’s difficult to go to bed at an earlier hour, shift your bedtime by 10-15 minutes per night until you arrive at your desired bedtime.

Get Morning Light and Avoid Blue Light

“We need morning light because light is a cue for your body’s natural clock (also known as your circadian rhythm); natural light can help you to feel more awake during the day,” says Stratyner.  In addition to getting adequate light exposure in the daytime, Stratyner says to reduce screen time before bed, “since blue light from phones, computers, and TV screens can interrupt the production of melatonin, the natural hormone required for sleep.”

Create a Bedtime Routine and Avoid Long Naps

Set up an easing bedtime routine that includes reading, meditation, and warm bathing. Stratyner says this can help cue your body to wind down. “Also, keep track of caffeine and alcohol consumption; these can interfere with sleep. Don’t nap during the day. If you have to nap, do it for no more than 20-30 minutes,” says Stratyner.