RALEIGH, N.C. – Spring is almost here, which means it’s time to “spring forward” on March 9 at 2 a.m. — but the daylight saving time shift could leave your body feeling out of sync.

What You Need To Know

  •  Daylight saving time begins at 2 a.m. March 9, when the clocks "spring forward" by one hour

  • Sleep specialists say daylight saving time shifts our body’s circadian rhythm, throwing off sleep cycles and hormone release, leading to grogginess and other health effects

  • In February, North Carolina lawmakers introduced House Bill 12, proposing to observe standard time year-round, effectively ending the practice of changing clocks twice a year

  • Dr. Aatif Husain of Duke Health recommends you begin shifting your sleep schedule three to four days before the time change by adjusting bedtime 15 minutes earlier each night to ease the transition

Dr. Aatif Husain, a sleep specialist at Duke Health, explains that our circadian rhythm, the internal clock that regulates everything from sleep to hunger, is easily disrupted when daylight saving time shifts.

“Daylight saving time can really affect our sleep and wake cycles quite significantly,” Husain said. “Our waking and going to sleep is controlled by something known as our circadian rhythm. That’s really our internal clock.”

A multitude of factors show the negative effects of sleep loss.

“The health consequences are quite remarkable. There is an increase in the number of heart attacks, strokes and depression, particularly following the days immediately after daylight saving time,” he said. “The risk of drowsy driving increases after daylight saving time, so there’s a lot more sleep loss and loss of productivity after daylight saving time.”

Husain shared his top six strategies to help your body adjust before the time change hits.

About three or four days before daylight saving time begins, he recommends shifting your bedtime by just 15 minutes each night.

“By the time daylight saving time happens, you’ll be going to bed at the same time as before,” he said.

But adjusting your sleep schedule isn’t the only key to survival. Once the clocks change, Husain urges getting as much sunlight exposure as possible in the morning.

He suggests going outside to soak in natural light to help reset your internal clock. At the same time, cutting back on screen time in the evening will help your body adjust more smoothly.

Caffeine and heavy meals should be avoided later in the day.

“Try to limit the amount of bright light that gets into your eyes and your system in the evening hours,” Hussain said.

While some people argue for sticking with daylight saving time, he says the shift is doing more harm than good.

“There’s lots of sleep medicine professionals and others who are arguing to abolish daylight saving time and stick to standard time,” Hussain said. “There’s a few people who want to stick to daylight saving time. But the majority of scientists feel that standard time is the more normal physiologic body time for our clocks.”

In February, North Carolina lawmakers introduced House Bill 12, proposing to observe standard time year-round, effectively ending the practice of changing clocks twice a year. If enacted, this bill would take effect March 8, 2026.

In addition, Senate Bill 81 was filed Feb. 11, aiming to adopt daylight saving time year-round, contingent upon federal authorization. No changes have been implemented.