Springing forward
Every spring, we move the clocks forward one hour and every spring, millions of people spend the next week exhausted, foggy, and wondering why they can't seem to get it together.
Sound familiar?
The truth is, that one lost hour affects us more than we give it credit for. And it is not just about feeling tired. Sleep is one of the most powerful tools we have for our mental and physical health and when it gets disrupted, everything else feels harder.
Small Changes That Actually Help
The good news? You do not need a complete sleep overhaul to feel better. Small, consistent adjustments make a real difference. Here is where to start:
01 Shift your schedule gradually
In the days leading up to the time change or in the week after try going to bed and waking up 15 to 20 minutes earlier each day. This gives your body a gentler runway to adjust rather than forcing an abrupt one-hour shift overnight.
03 Keep your sleep and wake times consistent
Your body thrives on rhythm. Try to wake up at the same time every day, even on weekends. A consistent wake time is one of the most effective things you can do for sleep quality over time.
Natural light is the most powerful signal your circadian rhythm receives. Step outside within the first 30 minutes of waking up even a short walk or sitting by a window counts. Morning light tells your brain it is time to be awake and helps reset your internal clock faster.
02 Get morning light as early as possible
Sleep and Mental Health: The Connection We Don't Talk About Enough
Sleep is not just about rest. It is the time when your brain processes emotions, consolidates memories, and regulates your nervous system. When sleep is consistently disrupted, the effects go beyond tiredness.
Sleep deprivation is linked to increased rates of anxiety, depression, and emotional dysregulation. In my work as a counselor, I often find that when a client's sleep improves, everything else becomes more manageable, their stress feels less overwhelming, their relationships feel easier, and they have more capacity to work through the things that brought them into therapy in the first place.
If you find that your sleep struggles persist well beyond the daylight saving adjustment, if you regularly have difficulty falling or staying asleep, wake up feeling unrefreshed, or feel like you are running on empty most days, it may be worth exploring what is underneath that. Anxiety, depression, and unprocessed stress all live in the body at night.