How to Adjust to Daylight Saving Time: 4 Neurologist Tips

Dr. Pedram Navab, author of The Alchemy of Sleep: The Science, Mystery & Magic of a Good Night’s Rest (Shambhala Publications; November 2026; Paperback; ISBN: 9781645474777), shares practical advice based on his expertise as a neurologist, sleep medicine specialist, and integrative medicine practitioner to help people adjust to the upcoming time change.

1. Maintain a consistent wake-up time. If you find yourself waking up earlier after the time change, resist the temptation to sleep much later in the morning to make up for it.
2. Make intentional use of natural light. Spend time outdoors after waking up and get some daylight in the afternoon as the evenings grow darker. Before bedtime, reduce exposure to bright lights and electronic screens.
3. Follow your body’s natural sleep signals. Avoid forcing yourself to go to bed earlier simply because the clock indicates bedtime. For those who are more sensitive to changes in their routine, gradually adjusting sleep and meal schedules by 15–20 minutes over several days can help ease the transition.
4. Be mindful during your evening commute. Since darkness will arrive earlier according to the clock, take extra precautions when driving or walking home to ensure your safety.

Dr. Navab emphasizes, “The clock gives you an extra hour, but your brain doesn’t read the clock. Light, wake time, and daily habits tell your body when it’s time to sleep.”

In The Alchemy of Sleep, Dr. Pedram Navab highlights the essential role of sleep in maintaining physical, mental, and emotional health, as well as its impact on public safety, productivity, creativity, relationships, and spiritual well-being. He encourages people to recognize sleep as an essential component of everyday waking life and a bridge to worlds beyond it.