Contributed by Megan Holm, M.S.

On March 8th at 2:00 a.m., most Americans will lose 1 hour of sleep overnight. While clocks in Hawai’i and most of Arizona stay put, the rest of the country springs forward. Unfortunately, the effects of daylight savings time (DST) go beyond a groggy Sunday morning. 

Your pre-DST Plan (March 4th – 8th):

1. Shift your sleep 15-20 min earlier each night beginning on March 4th.
2. Shift caffeine consumption to earlier in the day & aim to finish caffeine intake at least 8 hours prior to your intended bedtime.
3. Get sunlight within 30 minutes of waking to help your body’s internal clock adjust to DST more quickly and with more ease.
4. Exercise in the morning (within 2 hours of waking up) – try to integrate 30-45 minutes of walking or jogging into your morning routine.
5. Use the Eight Sleep Pod’s cooling during Night Phase and gradual warming near wake to support the adjustment of your body’s circadian rhythm through the transition.

The spring daylight saving times (DST) transition does more than cost an hour of sleep. Research shows it disrupts circadian alignment, sleep composition, mood, cognition, migraine frequency, and cardiovascular health in the following 1 week (source, source, source). The spring shift is harder than the fall shift because human circadian rhythms naturally run longer than 24 hours, making earlier sleep onset biologically difficult (source) and leaving most people with about 1 less hour of sleep.

Fortunately, small adjustments in the days leading up to DST can meaningfully reduce the impact on your circadian alignment, mood, energy, and health. Below is Eight Sleep’s science-backed plan for addressing DST 2026!

Shift your sleep schedule earlier starting on March 4th

Instead of shifting your sleep schedule forward one hour all at once, move both bedtime and wake-up time 15-20 minutes earlier each day starting on March 4th. Consistency will strengthen the shift. Try setting an alarm for bedtime to remind yourself to go to sleep earlier, not just wake up earlier.

Consume caffeine earlier in the day

Caffeine blocks adenosine receptors, preventing the brain from registering accumulated sleepiness and pushing your natural sleep window later (source). Beginning on March 4th, aim to finish caffeine at least 8 hours before your intended bedtime (source). A modest reduction in overall intake also helps. Both changes support earlier melatonin release and help your body shift forward more efficiently.

Get sunlight within 30 minutes of waking up

Light is the most powerful circadian cue. Morning light exposure advances circadian timing, suppresses residual melatonin, and improves alertness (source). March 4th – 8th, aim for 10-30 minutes of natural sunlight within 30 minutes of waking up (source). If you wake before sunrise, a bright indoor light can work as a substitute. Early light exposure signals to your brain that morning has arrived, making sure everything in your body is aligned and working on the correct timezone.

Exercise in the morning

Exercise is another circadian signal. Morning activity helps shift the body’s clock earlier (source, source). Also beginning on March 4th, aim for 30-45 minutes of moderate-intensity exercise (you can carry on a conversation while doing the activity but cannot sing a song), such as walking, jogging, or cycling before within 2 hours of waking up (source, source, source). 

Use overnight temperature regulation 

Body temperature is tightly linked to circadian rhythm. It drops at night to initiate sleep and rises before wake time to promote alertness. When we spring forward, we wake before this natural temperature rise, which can increase grogginess. Supporting this temperature rhythm can help ease the transition.

1. Use cooler temperatures to fall asleep faster. Falling asleep requires a core body temperature drop of approximately 0.5-1.0°C (source). Take a hot bath or shower 90 minutes before going to sleep to pull heat away from your core (source). A cool sleep environment also helps. On March 4th-8th, cool off early in the night (during Night phase) with the Eight Sleep Pod to help adjust to your earlier sleep window. 
2. Use overnight temperature regulation to protect sleep quality. Overheating or excessive cooling fragments sleep (source). During the shortened night of DST, stable overnight temperature can minimize overnight wake-ups and preserve deep sleep.
3. Gradually warm up in the morning to reduce grogginess. Core body temperature rises naturally before wake time to promote alertness (source, source). Gradually warm your bed near wake time with the Eight Sleep Pod (set Final phase temperature warmer than Night phase). This will help reinforce the earlier wake-up time, particularly in the first few mornings after DST when the body clock hasn’t fully adjusted. 

Managing Sunday morning and the week after DST

If Sunday leaves you sleep-deprived, a 15-20 minute nap before 3:00 p.m. can restore alertness without delaying that night’s sleep (source).

The circadian system is responsive. Consistent light, temperature, and timing cues over just a few days are enough to meaningfully shift your internal clock. If you start adjusting Wednesday, by Sunday morning you’ll be ahead of the game.

Want to read more about how the Eight Sleep Pod supports circadian rhythm? Check out our Science Blog!