Spring Forward Sleep Tips: Adjust Your Sleep Schedule for Daylight Saving Time

When we “spring forward,” we gain longer, brighter days—but lose a precious hour of sleep. That single hour may seem small, yet the shift caused by daylight saving time can throw off your internal clock, leaving you groggy, unfocused, and struggling to fall asleep at night. If you’ve ever felt like your sleep routine is off for days (or weeks) after the time change, you’re not alone.

The good news? With the right daylight saving time sleep tips, you can make the transition smoother—and even use spring as an opportunity to improve your sleep long term. From adjusting your schedule to refreshing your sleep setup, here’s how to rest easier as the seasons change.

Why Daylight Saving Time Disrupts Sleep

Our bodies run on a circadian rhythm that responds to light and darkness. When the clock jumps ahead an hour, your body doesn’t instantly adjust. You’re essentially asking yourself to fall asleep and wake up earlier than your internal clock expects. This mismatch can lead to trouble falling asleep, daytime fatigue, and lower sleep quality overall.

Rather than pushing through it, a few intentional changes can help reset your rhythm faster—and set the stage for better sleep all spring long.

Daylight Saving Time Sleep Tips for a Smoother Transition

1. Adjust Your Sleep Schedule Gradually

Instead of waiting until the night before the time change, start shifting your bedtime earlier by about 15 minutes each night for three to four days leading up to daylight saving time. Wake up 15 minutes earlier as well. This gentle adjustment helps your body adapt without the shock of a sudden change.

2. Stick to a Consistent Bedtime Routine

Consistency is key when it comes to sleep. Keep your evening routine the same—whether that includes reading, stretching, or winding down with calming music. Familiar cues tell your brain it’s time to sleep, even when the clock says otherwise.

3. Get Morning Sunlight

Natural light is one of the strongest signals for resetting your internal clock. Open your curtains first thing in the morning or step outside for a short walk. Morning sunlight helps your body recognize that it’s time to be alert, making it easier to fall asleep earlier that night.

4. Limit Screens Before Bed

Phones, tablets, and TVs emit blue light that can interfere with melatonin production. Aim to power down screens at least 30–60 minutes before bedtime, especially during the week of the time change. This simple habit can make a noticeable difference in how quickly you fall asleep.

Spring Cleaning for Sleep: Why This Season Is Perfect for a Refresh

Spring is synonymous with renewal—and that shouldn’t stop at your closet or garage. The shift in seasons is an ideal time to check in on your sleep quality and evaluate whether your sleep essentials are truly supporting restful nights.

If you’re still feeling tired even after adjusting to daylight saving time, the issue might not be your schedule—it could be your sleep setup.

Is It Time for a New Mattress?

Your mattress plays a major role in sleep quality, yet it’s easy to overlook signs that it’s no longer doing its job. Here are a few indicators it may be time to upgrade:

• Sagging or uneven spots that don’t bounce back

• Waking up with aches or stiffness, especially in your back or shoulders

• A mattress that’s 7–8 years old or older

• Feeling more rested sleeping somewhere else

Choosing the right mattress for better sleep can improve alignment, reduce pressure points, and help you fall—and stay—asleep more comfortably. Spring mattress sales also make this season a smart time to explore new options.

Don’t Forget About Pillows

Pillows tend to wear out faster than mattresses, yet many people keep them far too long. If your pillow has lost its shape, no longer supports your neck, or triggers allergy symptoms, it’s time for a replacement.

Different sleep positions benefit from different pillow styles, and spring is a great time to reassess whether your current pillow still matches your needs. Fresh, supportive pillows can ease neck tension and improve overall sleep posture.

Refresh Your Bedding for the Season

A spring bedding refresh does more than update your bedroom’s look—it can directly impact comfort and temperature regulation. Over time, sheets and comforters can thin, fade, and lose softness.

As temperatures rise, consider lighter, breathable fabrics that help prevent overheating. Crisp, new bedding can make your bed feel inviting again and support deeper, more comfortable sleep as the weather warms.

How HOM Sleep Express Can Help

At HOM Furniture, sleep isn’t one-size-fits-all. HOM Sleep Express offers a wide range of mattresses, pillows, and bedding designed to support different sleep styles, comfort preferences, and budgets. Whether you’re looking for pressure relief, better cooling, or improved support, exploring your options with guidance can make all the difference.

Spring is also a popular time for mattress savings, making it easier to invest in sleep essentials that support you year-round.

Try Before You Buy—or Shop Online with Confidence

If you’re unsure where to start, visiting a HOM showroom allows you to work with a knowledgeable mattress specialist who can help match you with the right products based on how you sleep. Prefer shopping from home? HOM’s online collections make it easy to browse mattresses, pillows, and bedding at your own pace.

Sleep Better This Spring—and Beyond

Daylight saving time may steal an hour, but it doesn’t have to cost you weeks of poor sleep. By easing into the schedule change and taking advantage of spring as a season of renewal, you can build healthier sleep habits and upgrade the essentials that support your rest every night.

With thoughtful daylight saving time sleep tips and a fresh look at your mattress, pillows, and bedding, spring can be the start of better sleep—not just for now, but for the entire year ahead.