Daylight Saving Time: Health Risks & How to Adjust | Psychology Today

The annual shift to Daylight Saving Time, which begins on March 8th in most of the United States, is more than just a minor inconvenience for many. While the practice—rooted in a 1918 law intended to conserve energy during World War I—continues today, a growing body of research suggests the springtime “spring forward” can have measurable effects on our physical and mental well-being. The single-hour time jump disrupts our natural circadian rhythms and while the effects are often temporary, they can range from simple fatigue to more serious health consequences.

For many, the acclimation period feels longer than a few days. More than half of Americans support ending Daylight Saving Time, and a significant portion report experiencing tiredness in the days following the change. A survey by the American Academy of Sleep Medicine found that over half of respondents experience tiredness following the spring clock change.

Mortality and the Time Change: A Complex Picture

Recent research has begun to untangle the relationship between Daylight Saving Time and mortality rates. A 2024 study published in BMJ Medicine analyzed over 13.9 million deaths in the U.S. Between 2015 and 2019. The study found a protective effect associated with the autumn time change, with a significant decrease in all-cause mortality during the eight weeks following the transition. Still, the researchers observed no overall effect of the time change on the total number of deaths. This suggests that while the shift may influence *when* deaths occur, it doesn’t necessarily alter the overall number.

Mental Health Impacts: Varied and Under Investigation

The impact of Daylight Saving Time on mental health is an area of ongoing investigation. While an analysis in the European Journal of Public Health found no increase in suicide rates in Austria, Switzerland, and Sweden following the start of Daylight Saving Time, the study too highlighted that certain subgroups may be more vulnerable. Specifically, individuals with substance apply disorders showed a 6.59 percent increase in suicide risk soon after the springtime change. This underscores the importance of considering individual risk factors when evaluating the potential mental health consequences of the time shift.

Beyond Mood: Productivity and Safety Concerns

The consequences of the biannual time change extend beyond mood and mental health. Research indicates that work productivity can decline in some sectors following the spring transition. Perhaps more concerning are the impacts on traffic safety. A 2025 study examining fatal crashes from 2010-2019 revealed a 12 percent increase in fatal crashes in the five weeks after the spring time change. The study also noted an increase in pedestrian and bicycle collisions during this period, potentially linked to changes in ambient light conditions. Conversely, fatal crashes decreased after the autumn time change, while pedestrian and bicycle collisions increased.

Resetting Your Internal Clock: Strategies for Mitigation

While the debate over whether to abolish Daylight Saving Time continues, individuals can take steps to mitigate the negative effects of the transition. Experts emphasize the importance of prioritizing sleep hygiene. This includes avoiding caffeine and other stimulants, establishing a regular bedtime and wake-up time (even on weekends), and reducing screen time in the hour before bed. The Sleep Foundation offers comprehensive guidance on healthy sleep habits. Maximizing exposure to natural light is also crucial, as it helps to reset the body’s circadian rhythm. A morning walk or simply opening curtains to allow sunlight in can significantly aid in adjustment.

The Circadian Rhythm and Light Exposure

Our bodies operate on a roughly 24-hour cycle known as the circadian rhythm, which regulates sleep-wake patterns, hormone release, and other essential functions. Light is the primary cue that synchronizes this internal clock to the external environment. When Daylight Saving Time disrupts this synchronization, it can lead to a cascade of physiological effects, including sleep disturbances, hormonal imbalances, and impaired cognitive performance. The impact is particularly pronounced in the spring, when we lose an hour of sleep, making it harder for the body to adjust.

What’s Next for Daylight Saving Time?

The future of Daylight Saving Time remains uncertain. While numerous states have considered legislation to abolish the practice, federal law currently requires most of the country to observe it. The debate centers on balancing potential benefits—such as energy savings and increased recreational opportunities—against the documented health and safety risks. Continued research into the effects of the time change, coupled with ongoing public discussion, will likely shape future policy decisions. For now, focusing on proactive sleep hygiene and light exposure strategies remains the best approach to navigating the annual transition.

the biannual time change highlights the intricate connection between our internal biological clocks and the external world. Understanding these connections and prioritizing healthy habits can facilitate us minimize the disruption and maintain well-being, even as the clocks “spring forward” each March.