Winter is easing, daylight is stretching longer, and many people are already looking ahead to spring plans. Yet alongside this seasonal lift, sleep specialists warn of a familiar, human-made disruption to our internal clocks. This shift often arrives weeks later, bringing with it a wave of widespread tiredness that catches many people off guard.
Spring arrives — and so does a nationwide energy dip
Each March, many people notice a strange blend of renewed energy and deep fatigue. The light feels sharper, evenings last longer, but focus weakens, patience thins, and sleep patterns become unsettled.
Doctors stress that this is not simply late-winter sluggishness. A major factor is the move to summer time, when clocks jump forward by one hour. That single lost hour of sleep can disrupt the body for days or even weeks, especially for children, teenagers, and anyone already running low on rest. Sleep experts often describe the spring clock shift as a form of population-wide mini jet lag.
Why the spring clock shift is harder to handle
The autumn clock change, when an hour is gained, is usually easier to tolerate. The spring switch is more challenging because the human body naturally prefers a day that is slightly longer than 24 hours. Going to bed later feels natural, while being forced to sleep earlier goes against our internal rhythm.
Although losing just 60 minutes may sound minor, specialists say the effects can spread widely. The body’s circadian rhythm depends heavily on light, especially morning sunlight, which acts as a reset signal. When clocks move forward, that light arrives later by the clock, meaning many people begin their day in darkness again. As a result, the brain still believes it is night even as alarms ring.
How losing one hour of sleep disrupts the body
Sleep doctors consistently observe a cluster of short-term effects around the spring time change. These reactions are not random but linked to the sudden misalignment of the body clock.
- Difficulty falling asleep at the new bedtime
- More frequent awakenings during the night
- Morning grogginess and slower thinking
- Increased irritability and mood swings
- Reduced concentration and memory lapses
For people already short on sleep — such as shift workers, parents, students, and long-distance commuters — the extra loss can trigger what doctors call acute sleep debt.
The less visible health risks after the time change
Researchers have studied the health impact of the switch to summer time for years. Findings from Europe and North America show a short-term rise in certain risks during the days that follow.
- Road accidents often increase on the first Monday after the change
- Workplace mistakes and injuries rise during the first week
- Heart-related events appear more frequently in vulnerable people during early mornings
The issue is not only the missing hour of sleep. The disturbance affects blood pressure, hormones, inflammation, and reaction time. For those already at risk, this extra strain can be enough to trigger serious problems.
Doctors’ key advice: prepare before fatigue sets in
Health experts emphasize that preparation should begin before the clock change weekend. Just like adjusting ahead of a long flight, the body needs time to adapt.
Many specialists recommend treating the shift as a planned jet lag and adjusting sleep gradually. A commonly advised approach includes:
- Three days before: sleep and wake 20 minutes earlier
- Two days before: shift another 20 minutes earlier
- One day before: move a final 20 minutes earlier
By the time the clocks change, the body is already close to the new rhythm, softening the impact of the lost hour.
The night of the change: avoid late nights
Many people treat the clock-change weekend like any other, staying up late scrolling or watching shows. Sleep doctors advise the opposite. Protecting bedtime that night is one of the most effective steps.
Setting a firm lights-out time limits the damage. Since an hour is already lost, adding extra late-night wakefulness can lead to a much deeper energy crash in the following days.
Simple habits that help reduce spring fatigue
Beyond bedtime adjustments, small daily habits can ease the transition.
Use light to your advantage
Morning daylight is the strongest signal for resetting the body clock. After the change:
- Open curtains immediately upon waking
- Spend 10–20 minutes outdoors, even on cloudy days
- Avoid sunglasses early in the morning unless necessary
In the evening, dim lights and limit bright screens one to two hours before bed. Blue-rich light delays the release of melatonin, the hormone that supports sleep.
Defend your sleep window
During the week of the change, protecting sleep time helps prevent extra fatigue. Doctors generally recommend:
- 7–9 hours in bed for most adults
- Keeping wake-up times consistent, including weekends
- Avoiding heavy meals and intense exercise late at night
Children and teenagers are especially sensitive to sleep loss. Gradually shifting meals, routines, and screen time earlier can help them adjust more smoothly.
Who feels spring fatigue the most
Not everyone reacts the same way to the clock change. Sleep experts note that certain groups often struggle more:
- Teenagers with naturally later sleep rhythms
- People who wake very early for work
- Shift and night workers
- Those with insomnia or anxiety
- People with heart or metabolic conditions
For these individuals, planning ahead — limiting late nights, adjusting workloads, or arranging extra support — can significantly reduce the impact.
Two common approaches, two very different outcomes
The “I’ll manage” approach: Someone ignores the change, stays up late, and loses more than an hour of sleep. By Monday, concentration drops, caffeine intake rises, and fatigue can linger for over a week.
The “small adjustments” approach: Another person shifts bedtime gradually, uses morning light, and avoids late nights. They still feel a mild adjustment but return to normal rhythm within days.
Both experience the same clock change, yet preparation shapes the result.
Key terms linked to seasonal tiredness
Doctors often refer to sleep debt, the gap between needed and actual sleep. The spring time change can suddenly deepen that gap.
Another common term is social jet lag, describing the mismatch between natural body rhythms and imposed schedules like work or school. Summer time widens this gap for many people, making mornings harder and evenings restless.
Repeated disruptions over time can contribute to chronic fatigue, weight gain, higher blood pressure, and low mood. While one clock change is not the sole cause, it adds to ongoing sleep loss.
Using spring as an opportunity to stabilize sleep habits, manage light exposure, and reduce late-night screen use can ease immediate fatigue and support long-term health. The seasonal jolt may still arrive, but the body can be far better prepared to handle it.
