Reset your sleep as you reset your clocks
- By Philips
- January 20 2026
- 2 min read
Every year, millions of people around the world move their clocks forward or back for Daylight Saving Time (DST). While the point is to maximize daylight, this practice often disrupts our circadian rhythms and can lead to a temporary misalignment between our internal clocks and our external environment. We spoke with our resident sleep expert, Dr. Teofilo Lee-Chiong, to explore how these time shifts impact your sleep, and share practical tips to help you adjust smoothly.
Tips from Philips resident sleep expert Dr. Teofilo Lee-Chiong
Q: Why does changing the clocks affect sleep at all?
Dr. Teofilo Lee-Chiong: Even small shifts in your sleep schedule - like the hour-long change associated with DST - can disrupt your sleep timing, reduce your sleep duration, and impair how rested you feel. In fact, abrupt changes in light exposure delay sleep onset and suppress melatonin release (that’s the hormone that signals your body that it’s time to sleep), impacting your sleep for days after the clocks change. This means that even minor changes, like an hour, can have measurable effects on your sleep!
Q: Is one time change harder than the other?
Dr. Lee-Chiong: It really depends on the person. Most people find “springing forward”, when Daylight Saving Time begins and we lose an hour of sleep, more challenging because it disrupts sleep and makes mornings feel earlier. However, some find falling back, when we gain an hour as DST ends, disorienting due to the earlier evening darkness. Research shows that the spring shift is more likely to cause sleep loss, mood disturbances and increase depression compared to the fall transition.1
Q: What are your top tips for adjusting more smoothly?
- Dr. Lee-Chiong: Think of it as giving your body small reset cues:
- Get morning light. Bright, ideally natural, light after waking helps anchor your internal clock.
- Cut screens and bright lights at night. This change will encourage your body to release melatonin.
- Build a relaxing bedtime routine. Anything that signals to your brain and body that it’s time to “wind down.” This could include a warm shower, reading, stretching and so on.
- Keep your sleep and wake times consistent, even on the weekends. Sleeping in to “catch up” can throw your body’s internal clock and make it harder to get quality rest.
- Gradually shifting your sleep-wake times by 15-30 minutes each day over several days before a time change can significantly reduce your sleep disruption.
Q: What if I’m still feeling off days later?
Dr. Lee-Chiong: If you’re still struggling to fall asleep or feel alert after 5-7 days, you’re not alone! It could simply mean that you need more time to adjust or more support. That said, disrupted sleep can lead to mood issues, fatigue, and even immune or metabolic changes. If you’ve made the right changes to your routine and are still struggling, talk to your doctor or a sleep specialist; their guidance can make a big difference!
Q: What’s the most important thing we should remember?
Dr. Lee-Chiong: The clock might change overnight, but your body needs more time. Be patient. A few days of grogginess or restless sleep are normal, but with the right steps, your internal rhythm will reset. My advice? Think of the time change as a perfect opportunity to reset your entire sleep routine: better light habits, less screen time before bed, and a more consistent schedule.
Featuring
Dr. Teofilo Lee-Chiong
Chief Medical Liaison
Philips, Denver, Colorado, USA
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Dr. Teofilo Lee-Chiong is a highly-trained sleep medicine specialist, Prof. of Medicine at the University of Colorado Denver School of Medicine and Tenured Prof. of Medicine at National Jewish Health in Denver, Colorado. Dr. Lee-Chiong is the author of several books focused on sleep medicine.
Disclaimer
This information is provided for general educational purposes only and is not a substitute for professional medical advice. The guidance shared here reflects expert opinion from a Philips sleep expert. If you have ongoing concerns about your sleep, please consult a healthcare professional.