Each March, millions of Americans “spring forward,” moving clocks an hour ahead to make better use of the daylight — and losing an hour of precious sleep in the process.
While one hour may not seem like much, newly published research from Stanford Medicine shows that the shift can significantly disrupt our circadian rhythms, metabolism and overall health. The research has linked the transition to increased risk of stroke, obesity and other health complications due to the misalignment of our internal biological clocks with natural light cues.
Dr. Bethany Gray, senior medical director of Blue Shield of California Promise Health Plan, underscores just how essential sleep is to our overall well-being and longevity. “Sleep isn’t a luxury — it’s one of the most powerful predictors of long-term health,” she said. “The time change reminds us how sensitive our internal rhythms are, and how much better we feel when we protect them.”
Why losing an hour matters
Neurologists note that even a single lost hour of sleep can spark a cascade of physiological disruptions: reduced total sleep time, interference with natural circadian rhythms, and an increase in restless or fragmented sleep. Research also shows a correlation between the start of daylight-saving time and a rise in traffic accidents.
“Biological clocks don’t adjust as quickly as we might think,” said Dr. Gray. “We see measurable impacts on mood, productivity and cardiometabolic health, especially in that first week.”
How to protect your sleep
Dr. Gray recommends three simple strategies to help your body adjust more smoothly:
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Shift your schedule gradually
- Move bedtime earlier by 10–15 minutes over several days.
- Dim household lights in the evening to support natural melatonin release.
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Different light can have an impact, both good and bad
- Seek natural light within the first hour of waking to reinforce your circadian rhythm.
- Avoid bright screens (TV, phones, tablets) at nighttime, especially right before bed.
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Improve your sleep environment
- Keep your bedroom cool, dark and quiet.
- Use blackout curtains and/or white noise devices to reduce disruptions.
Pay close attention to kids and teens
Our children are among the most sleep-deprived populations and often have the hardest challenge with time changes. Consistent routines, predictable mealtimes and structured evening wind-downs can help — but don’t be surprised if your kids seem more tired, irritable or unfocused this week.
“Parents often notice changes in behavior before realizing sleep is the cause,” said Dr. Gray. “A predictable routine is one of the best tools we have for supporting healthy sleep — for kids and adults alike.”
Resources
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Visit Wellvolution, Blue Shield’s digital lifestyle-medicine platform available at no extra cost to most members, with resources to support healthier sleep, nutrition, activity and more.