Spring forward safely: tips for adjusting to Daylight Saving Time

When we “spring forward” and set our clocks ahead one hour, it can feel like a small change, but for older adults, that lost hour of sleep can affect energy, mood, and daily routines for days or even weeks. The good news? A few simple steps can make the transition smoother and safer.

Protect your sleep

Sleep disruptions are one of the most common challenges after Daylight Saving Time. Shift gradually. A few days before the time change, try going to bed and waking up 10 - 15 minutes earlier each day. Keep a consistent routine. Go to bed and wake up at the same time every day, even on weekends. Create a wind-down ritual. Dim the lights, turn off screens, and do something calming such as reading, gentle stretching, or listening to music. Get morning light. Sunlight helps reset your body clock. Open the curtains or step outside early in the day if possible.

Stay on track with medications

Time changes can be confusing when medications are taken at specific times. Don’t skip or double-up doses. If you’re unsure how to adjust, take your medication at the usual interval and ease into the new time. Use reminders. Pill organizers, phone alarms, or written schedules can help keep things consistent. Ask before changing any medications. If you take medications for heart conditions, blood sugar, sleep, or pain, check with your pharmacist or health care provider for guidance.

Adjust daily routines gently

Even small disruptions can increase the risk of fatigue or falls. Plan lighter days. Give yourself extra time for errands and appointments the week after the change. Be cautious in the mornings. Feeling groggy? Sit at the edge of the bed before standing and use good lighting. Keep meals regular. Eating at consistent times helps your body adjust faster. Listen to your body. Short naps are okay, but keep them brief (20–30 minutes) and earlier in the day.

Move safely, feel better

Light physical activity can improve sleep and boost energy. Take short walks during daylight hours. Try gentle stretching or chair exercises. Avoid strenuous activity late in the evening, which can interfere with sleep.

A gentle reminder

It’s normal to feel “off” for a bit after the time change. Be patient with yourself and don’t hesitate to ask for help if you notice increased fatigue, dizziness, or confusion. Spring brings longer days and brighter moments—taking a few extra precautions can help you enjoy the season safely and comfortably. If you’d like help creating a routine, managing medications, or finding local resources, contact the Area Agency on Aging & Disabilities of Southwest Washington (AAADSW) at 360-694-8144 or ClarkADRC@dshs.wa.gov or talk with a trusted health care professional.

About AAADSW

AAADSW connects older adults, adults with disabilities, and family caregivers to a full range of community resources designed to offer choice, improve quality of life, and respect independence.

We are committed to helping our community’s older adults and adults with disabilities live and age well. We serve Clark, Cowlitz, Wahkiakum, Skamania, and Klickitat counties in Southwest Washington. Requests for information, assistance, and general inquiries may be directed to the Aging & Disability Resource Center (360) 694-8144 (toll-free: 888-637-6060) or by email at ClarkADRC@dshs.wa.gov. To learn more, please visit http://www.HelpingElders.org.