Sat Mar 08 11:00:00 UTC 2025: ## Spring Forward, Fall Back on Sleep Deprivation: Expert Tips for Surviving Daylight Saving Time

**New York, NY** – Daylight Saving Time (DST) arrives this Sunday, March 9th, robbing us of an hour of sleep as clocks spring forward at 2 a.m. To avoid the resulting grogginess and potential health risks associated with sleep deprivation, sleep expert Dr. James Rowley, Professor of Medicine and past president of the American Academy of Sleep Medicine, offers advice on minimizing the impact.

Dr. Rowley emphasizes the importance of prioritizing sufficient sleep in the days leading up to the time change. Adults should aim for seven to nine hours nightly, and in the week before DST, consistently getting at least seven hours is crucial. He suggests employing sleep aids like blackout curtains, white noise machines, or sleep headphones to optimize sleep quality. Napping is discouraged, unless already severely sleep-deprived, as it can interfere with nighttime sleep.

To ease the transition, Dr. Rowley recommends gradually adjusting bedtime and wake-up time by 15 minutes each day in the week prior to DST. He also advises changing clocks to daylight saving time on Saturday night and maintaining your usual bedtime, which will effectively be an hour earlier in real time.

Exposure to sunlight on Sunday morning is recommended to help reset the body’s internal clock. Even brief sun exposure, or standing near a sunny window, can aid in regulating the circadian rhythm.

For those needing extra help, Dr. Rowley suggests creating a dark, quiet sleep environment. Utilizing blackout curtains, a sleep mask, and a white noise machine can significantly improve sleep quality. He also recommends using a sleep tracker like the Oura Ring to monitor sleep patterns. Finally, he suggests upgrading to a gentler sunrise alarm clock to ease the transition into wakefulness.

Dr. Rowley warns that the time change is linked to increased risks of heart attacks, strokes, accidents, and mood changes. However, proactive preparation and ensuring adequate sleep on Saturday night can significantly mitigate these risks. Full adjustment typically takes a week, but preemptive measures can shorten this period.

**Disclaimer:** This article is for informational purposes only and does not constitute medical advice. Consult a healthcare professional for any health concerns.

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