Even after the clocks have changed, your body may not feel ready to follow the new schedule. You might find yourself waking up earlier than usual, feeling tired throughout the day, or struggling to fall asleep at your normal bedtime. This is because changing the clock by just one hour can affect your body’s internal sleep-wake cycle.
Dr. Jerry Hu of Nevada Dental Sleep recently discussed this issue with KTNV Channel 13, explaining why some people have a harder time adjusting to the time change, particularly those who work non-traditional hours.
How Does the Time Change Affect Your Internal Clock?
Your body operates on a natural 24-hour cycle known as the circadian rhythm. This internal clock helps regulate when you feel awake, when you become sleepy, and several other biological processes.
Light exposure is one of the main signals your brain uses to maintain this rhythm. When your daily schedule suddenly shifts, your body may need time to adjust to the new pattern of light, activity, and rest.
Even when clocks move back, and people technically gain an extra hour, that does not automatically mean they will feel more rested. Your body may still be accustomed to the previous schedule.
Why Shift Workers May Have a Harder Time Adjusting
As Dr. Hu explained in his KTNV interview, a one-hour change can be particularly challenging for people who already get limited sleep or work rotating schedules.
This is especially relevant in Las Vegas, where casino employees, hospitality professionals, healthcare workers, and public safety personnel often work outside traditional daytime hours.
When work schedules change or rotate, maintaining a consistent sleep routine becomes more difficult. The additional disruption from daylight saving time can make it even harder to maintain a regular sleep-wake cycle.
4 Ways to Help Your Body Adjust After the Time Change
Fortunately, a few simple adjustments can help your body settle into its new schedule.
1. Make gradual schedule adjustments
Rather than changing your bedtime and wake-up time dramatically, Dr. Hu recommends making adjustments in 15-minute increments. Smaller changes can make the transition easier for your body.
2. Maintain a consistent sleep routine
Try to go to bed and wake up at approximately the same time every day, including weekends. Consistency helps reinforce your body’s natural sleep-wake cycle.
3. Get enough natural daylight
Daylight helps signal to your brain that it is time to be awake. Spending time outdoors during the morning or daytime can help reinforce your internal clock.
4. Give yourself time to adjust
Avoid expecting your sleep schedule to return to normal overnight. Pay attention to how you feel and give your body time to settle into the new routine.
When Persistent Fatigue May Be a Sign of Something Else
Feeling tired immediately after a time change is common. However, persistent daytime fatigue should not always be blamed on a disrupted schedule.
If you continue waking up tired despite getting enough sleep, it may be worth discussing your symptoms with a qualified healthcare professional.
Sleep-related breathing disorders, including obstructive sleep apnea, can interfere with restorative sleep without a person necessarily realizing it. Common warning signs include loud snoring, pauses in breathing during sleep, morning headaches, and excessive daytime sleepiness.
At Nevada Dental Sleep, Dr. Jerry Hu focuses on identifying and treating sleep-related breathing disorders through comprehensive airway evaluations and individualized treatment approaches.
Get Your Sleep Schedule Back on Track
Adjusting to a time change takes more than simply changing the clock. Maintaining a consistent routine, getting enough daylight, and making gradual schedule adjustments can all help support better sleep.
If you’re still feeling tired despite maintaining healthy sleep habits, consider learning more about Nevada Dental Sleep and the available approaches to evaluating sleep-related breathing disorders.
As Featured On: KTNV Channel 13 – Still Tired After the Time Change? Las Vegas Sleep Expert Explains Why
Dr. Jerry Hu, DDS, DABDSM, DASBA, DACSDD, is the founder of Nevada Dental Sleep and a triple board-certified dental sleep medicine professional. He is dedicated to improving awareness, diagnosis, and treatment of sleep-related breathing disorders.
