Every spring, Americans set their clocks forward by one hour and spend the following week feeling vaguely wrecked. Most chalk it up to a minor inconvenience — an extra cup of coffee, maybe an earlier bedtime. But research suggests the real consequences are far more serious than grogginess.
Fatal car accidents spike by six percent in the days after the spring time change. Rates of heart attack hospitalizations climb. And even judges have been shown to hand down harsher courtroom sentences when they are sleep-deprived.
Sleep experts have a name for the worst of it: Sleepy Monday — the day after clocks spring forward, when the cumulative toll of disrupted rest becomes measurable in emergency rooms, traffic reports, and yes, sentencing records.
Dr. Geoffrey Hulse, a physician with Crystal Run Healthcare, spoke about what is actually happening inside the body during this annual ritual — and what people can do about it before Sunday arrives.
It’s Not Just Tiredness — It’s Cognitive Impairment
“For our brains, it’s more like mild jet lag,” Dr. Hulse explained. The human body runs on a precise internal clock — the circadian rhythm — that governs everything from hormone release to core body temperature. When that clock is abruptly shifted, the brain is essentially forced to perform before it is ready to.
The effects are not subtle. That single lost hour can slow reaction time, impair attention, and increase irritability. “Driving while sleep-deprived can be similar to driving while alcohol is in your system,” Dr. Hulse said. “It’s not just feeling groggy. It’s real cognitive impairment.”
“Sleep really isn’t a luxury. It’s a biological necessity. If we protect it, everything improves — mood, productivity, heart health, and safety.”
— Dr. Geoffrey Hulse, Crystal Run Healthcare
Chronic Conditions, Mental Health, and the Cascade of Sleep Loss
The downstream effects of sleep disruption extend well beyond one sluggish morning. Dr. Hulse noted that poor sleep can worsen a range of chronic conditions, including obesity, Type 2 diabetes, and elevated blood pressure. Insomnia, he said, is a real medical concern that can affect virtually every system in the body.
The connection to mental health is equally direct. “Anything that causes our brain to not recharge itself appropriately will allow those neurotransmitters to not function at top capacity,” Dr. Hulse said. Mood disorders, anxiety, and depression can all be exacerbated when sleep quality deteriorates — and the spring time change can be a meaningful trigger for people already struggling with those conditions.
For children, the stakes are particularly visible. Parents whose kids are not getting adequate rest may notice declining school performance, increased behavioral problems, or new signs of sadness and low mood. The CDC recommends children get more sleep than adults — roughly an hour more per night — and the quality of that sleep matters just as much as the quantity.
Age Makes the Adjustment Harder
How long does it take to recover from the spring time shift? Dr. Hulse said the answer varies by person, but it can take upward of a full week to adjust to even a single hour’s difference. And age plays a role. Younger brains tend to be more resilient, he said — older adults may find the adjustment takes longer and hits harder. “The older you are, the less resilient you might be,” he noted.
For people who already live with insomnia or other sleep disorders, the time change is an additional stressor layered onto an already difficult situation. Dr. Hulse advises that group to follow the preparation strategies below closely — and to seek medical advice if the disruption becomes significant.
How to Prepare Before Sunday
The good news, Dr. Hulse said, is that small, deliberate steps taken now can meaningfully soften the impact. The key is to think of the time change the way a traveler might think about crossing one time zone — and to begin adjusting gradually rather than absorbing the shift all at once.
Dr. Hulse’s Pre-Spring-Forward Checklist
- Shift your schedule gradually. Go to bed 15 to 20 minutes earlier for three to four nights before the time change, and wake up 15 to 20 minutes earlier each morning.
- Get morning light exposure. Sunlight is the single strongest signal to reset the circadian clock. Step outside early, or at minimum open the blinds and let ambient light in.
- Avoid screens, alcohol, and heavy meals late at night. All three can delay sleep onset and reduce sleep quality.
- Commit to a consistent sleep schedule. Use the time change as a reset — set a regular bedtime and wake time and try to stick to it going forward.
- Create a wind-down routine. Dimming lights, reducing screen exposure, and reading in the hour before bed all signal to the brain that sleep is approaching.
- Evaluate your sleep quality honestly. If you are spending adequate time in bed but still waking up exhausted, that may indicate a condition like sleep apnea that warrants a conversation with a doctor.
Dr. Hulse framed the time change not only as a disruption to manage, but as an opportunity. Much like January prompts many people to revisit health goals, he said, the spring clock shift is a natural moment to examine sleep habits and recommit to the seven to eight hours per night that research consistently shows adults need.
“Many people use January for health goals,” he said, “but with the time change, it’s another natural moment to improve sleep habits.”
Image: Clockmaker Jim Gongoleski works on restoring the Eastman monument clock, Wednesday, Oct. 30, 2024, in Medfield, Mass. (AP Photo/Charles Krupa)