Daylight Saving Time: Why It Hurts Your Sleep & Young Adults Most

The twice-yearly ritual of “springing forward” and “falling back” with Daylight Saving Time (DST) continues to spark debate, but emerging evidence suggests the practice disproportionately impacts the sleep—and therefore the well-being—of young adults. While the debate around DST often centers on energy conservation and economic impact, a growing body of research highlights the disruption to our natural circadian rhythms, with younger generations appearing particularly vulnerable.

DST, initially implemented in 1918 as a wartime measure to conserve coal, remains a contentious issue. Despite a bill passing the Senate in 2022 to produce Daylight Saving Time permanent, the House of Representatives has yet to act, leaving the biannual time shift in place. The American Academy of Sleep Medicine has issued recommendations to complete DST, citing a correlation with increased workplace and car accidents, heart attacks, psychological stress, and sleep disorders.

Why the Time Change Feels Worse for Younger People

The impact of DST isn’t felt equally across all age groups. Adolescents and young adults, already navigating a naturally shifting sleep schedule, bear the brunt of the disruption. Our sleep architecture operates on a cycle of non-rapid eye movement (NREM) and rapid eye movement (REM) sleep, with REM sleep being crucial for deep rest and recovery. This cycle repeats roughly every 90 minutes throughout the night.

While adults generally require seven to nine hours of sleep, adolescents need a more substantial 10-11 hours. Crucially, their circadian rhythms dictate a later bedtime and wake time. Losing an hour during the spring forward can therefore deprive young people of a significant portion of their necessary sleep, potentially impacting cognitive function, mood, and overall health. This is particularly concerning given that conventional wisdom suggests sleep quality diminishes with age, a notion that doesn’t fully account for the unique sleep needs of developing brains.

In fact, older adults often nap more and may not experience the same level of fatigue as younger individuals, partly because they are often retired and have less demanding schedules. Young adults, however, frequently juggle academic pressures, social commitments, and part-time jobs, creating a perfect storm for sleep deprivation exacerbated by DST. This vulnerability is compounded by a range of factors, including underlying medical or psychological conditions, medication use—such as stimulants and selective serotonin reuptake inhibitors (SSRIs)—and the prevalence of unhealthy sleep habits.

The delayed transition to adulthood, characterized by prolonged adolescent traits into the early twenties, further complicates matters. While women of all ages often seek therapy for insomnia, men’s sleep issues frequently emerge during assessments for anxiety and depression. This may be linked to biological factors, as young men may still be adjusting to their adult circadian rhythms, or behavioral factors, such as a lack of exercise, poor diet, and excessive screen time. Circadian rhythms are internal processes that regulate the sleep-wake cycle.

The Complicating Factors: Lifestyle and Mental Health

Beyond biological predispositions, the lifestyle choices of young adults contribute to their susceptibility to sleep disruption. College students and those in their early careers often engage in behaviors that interfere with sleep, such as late-night socializing, alcohol consumption, and unstructured schedules. These habits can be difficult to break, further exacerbating the negative effects of DST. The rising rates of mental illness among young people also play a role, as sleep disturbances are often a symptom of anxiety, depression, and other mental health conditions.

the demands of modern life—including the expectation of 24-hour availability—can disrupt sleep patterns for everyone, but particularly for those who are already struggling to balance multiple responsibilities. Shift work, for example, can have a significant impact on sleep quality and overall health, and DST can further complicate matters for those working non-traditional hours.

Mitigating the Impact: What Can Be Done?

While we may not be able to eliminate the disruption caused by DST entirely, there are steps individuals can take to minimize its impact. Biologically, our bodies are better equipped to adjust to gradual seasonal changes in daylight than to abrupt shifts in time. Gradually adjusting bedtime in the days leading up to the spring forward can help ease the transition. Prioritizing morning exercise and exposure to sunlight can also help regulate circadian rhythms.

However, individual efforts are not enough. Improving sleep hygiene—reducing screen time before bed, maintaining a regular sleep schedule, and creating a cool, dark, and quiet sleep environment—is essential, but addressing the systemic issues that contribute to sleep deprivation requires a broader approach. This includes advocating for policy changes that prioritize sleep health, such as ending DST, and promoting workplace practices that support healthy sleep habits. Sleep hygiene refers to practices that promote consistent, restful sleep.

recognizing the unique sleep needs of young adults and addressing the factors that contribute to their sleep deprivation is crucial for promoting their overall health and well-being. The current policy of DST may have originated with energy conservation in mind, but its impact on the energy—and health—of our youngest and most vulnerable populations cannot be ignored. It’s time for Congress to address this outdated practice and prioritize the sleep health of all Americans. You can learn more about sleep disorders from the Sleep Foundation.

The debate over DST is likely to continue, but the evidence increasingly suggests that the costs of this biannual time shift outweigh the benefits, particularly for young adults. As research continues to shed light on the complex relationship between sleep and health, it is imperative that policymakers take these findings into account and consider the long-term consequences of their decisions.