Time ‘sprang forward’ this weekend but you didn’t prepare. What to do now

March 8, 2026 - 13:12

The annual "spring forward" of Daylight Saving Time has arrived, and for many, the lost hour of sleep is more than a minor inconvenience. If you find yourself struggling with fatigue, irritability, or a disrupted schedule, you are not alone. The abrupt change can significantly impact your circadian rhythm, the body's internal clock.

Wellness experts emphasize that a proactive approach is best, but there are effective strategies to reset after the fact. Prioritizing morning light exposure is crucial; natural sunlight helps signal to your brain that it's time to be awake and alert. Conversely, dimming lights in the evening can encourage the production of melatonin, the sleep hormone.

Be mindful of your schedule in the days following the shift. Try to eat meals and go to bed at your regular clock time, even if you don't feel initially tired. It is also advisable to avoid caffeine and alcohol close to bedtime, as they can further interfere with sleep quality. For those particularly affected, a short, early afternoon nap of 20 minutes may help offset daytime sleepiness without disrupting nighttime rest. Consistency is key—adhering to a stable wake-up time, even on weekends, will help your body adjust more swiftly to the new time.