The clocks go forward early this year — here are the 3 ways it will impact your sleep and why the 7:1 rule is crucial to avoid sleep deprivation and morning fatigue

This year, the clock change will happen on the earliest possible date. So for all American states bar Arizona and Hawaii, the clocks go forward on March 8th 2026 at 2am. When this happens, you will lose an hour of sleep.

While you might think it’s ‘just’ an hour of sleep so no big deal, doctors and longevity experts are warning that this seemingly small disruption to your sleep can have long-lasting effects.

To find out more, we spoke to Dr. Jennifer Timmons, a longevity physician, Dr. Kevin Postol, a board-certified sleep dentist, and Dr. Daniella Marchetti, a PSYPACT-certified sleep specialist, to discuss the ways your sleep is disrupted by the clock change, and what you can do to protect your sleep.

With over a week to go before the clocks spring forward, there are steps you can take now to reduce lower your chances of sleep deprivation and racking up a sleep debt because of the clocks going forward. Crucially, that includes sticking to a regular bedtime and banking at least seven hours a night, as covered by the 7:1 sleep rule.

3 ways your sleep will be impacted by the clocks going forward in March

Most of us happily trade an hour of sleep for the promise of milder weather and longer evenings. However, experts warn that our sleep is impacted in more ways that 'just' losing an hour of sleep when the clocks go forward ahead of spring.

“Daylight saving isn't just a one hour time difference. It can have a major impact on sleep quality, schedule, and even productivity,” explains Dr Postol.

“As president of the American Academy of Dental Sleep Medicine, I've joined other sleep experts in supporting the idea of ditching daylight saving entirely to form a permanent standard time.”

Let's take a closer look at exactly how the clock change can impact your sleep.

1. Sleep deprivation

The hour loss we experience at the beginning of Daylight Saving Time causes short term sleep deprivation. While we collectively dismiss this as a minor inconvenience, it has proven, negative impacts on people's overall health.

"Research has associated the spring transition with shortened sleep duration, increased sleep fragmentation, greater daytime sleepiness and temporary declines in alertness," outlines Dr Marchetti, a licensed clinical psychologist and member of sleep app RISE clinical team.

Studies even suggest that the spring-time clock change causes a small increase in cardiovascular risk in the days following the shift.

"Research reinforces how extremely sensitive the cardiovascular system is to sudden changes in sleep quality and duration," explains Dr Postol.

"For instance, recent findings demonstrate that even short-term sleep deprivation — such as just three nights of poor sleep — can act as a major stressor and trigger a rapid inflammatory response."

This has a physiological impact, explains Dr Postol. "This type of short-term sleep disruption increases oxidative stress and cortisol production, which places immediate strain on the cardiovascular system."

2. Reduces REM sleep and increases morning grogginess

While some people adjust quickly to the clock change, others — particularly night owls — take longer to settle into a new rhythm.

"DST forces an immediate change, which can delay sleep onset, reduce REM and slow-wave sleep temporarily, increase morning sleep inertia, and heighten fatigue perception," explains Dr Marchetti.

In short, you may spend longer trying to get to sleep, wake up feeling groggy, and then feel more tired than normal throughout the day.

3. Disrupt your circadian rhythm

It's important to remember that when the clocks go forward, our biological clocks stay the same. "For many individuals, this creates a temporary mismatch between sleep timing and circadian rhythm," explains Dr Marchetti. "It’s like artificial jet lag. In the sleep world, we call it 'social jet lag.'"

Additionally, the clocks going forward next Sunday means mornings will initially be darker. (However, as we move through spring and summer, they will gradually get lighter and brighter).

This short term loss of morning sunlight can have a further adverse effect on our circadian rhythm, which is our body's internal clock.

"Spring Daylight Savings is not simply losing an hour of sleep that one night. It impacts us because it impacts our circadian rhythm," says Dr Timmons, Founder and Medical Director of Timmons Wellness. "Morning sunlight is one way that sets our circadian rhythm, so when you set the clocks forward, you're getting less morning sunlight and more evening sunlight."

What to do now to avoid sleep disruptions caused by the clocks going forward

The clocks go forward early in 2026.

However, there's still enough time to put measures in place now to avoid sleep disruptions caused by the loss of an hour's rest. Here's where to start...

1. Stick to the 7:1 sleep schedule

If your sleep schedule is currently a little... flexible, it's worth adding some structure ahead of the clock change.

“I encourage people to develop a standard sleep schedule — go to sleep at the same time each night, and wake up at the same time each morning,” says Dr Postol.

A regular sleep schedule, also referred to as the 7:1 sleep rule, describes the practice of clocking up at least seven hours of sleep a night and falling asleep within the same one-hour window.

This regularity helps cement your circadian rhythm, making the effects of the clock change less disruptive.

2. Get plenty of morning sunshine

The clocks going forward has the potential to throw your circadian rhythm out of wack.

However, getting plenty of sunlight in the morning can promote the production of key sleep hormones, such as melatonin.

"You can make sure that you're getting morning sunlight in your eyes within an hour of waking up, advises Dr Timmons.

"That low-level light goes into your eyes and helps set your circadian rhythm. Doing that every morning, before and after Daylight Savings, will help you adjust more quickly."

3. Adjust your bedtime in 15 minute increments

If your sleep schedule is already in pretty good shape and you're reluctant to let it get thrown out of wack with the clocks going forward, adjusting it in gradual increments can help smoothen the transition.

"Some things that you can do to help adjust more quickly or easily is starting to adjust your clock little by little," says Dr Timmons.

"You can do this by going to bed about 10 or 15 minutes earlier each night, starting 3 or 4 days before Daylight Savings."

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