Quick Answer: Daylight Saving Time and Sleep
The spring "spring forward" is harder on your body than the fall "fall back." Losing one hour disrupts circadian rhythm, reduces sleep, and increases traffic accidents, heart attacks, and workplace injuries in the days following. Start adjusting 3-4 days before by shifting bedtime 15 minutes earlier each night. Get bright morning light exposure. Most people fully adjust within 5-7 days. Saskatchewan is the only Canadian province that does not observe DST.
Brad Grose, founder, Mattress Miracle, family owned in Brantford since 1997, with 40+ years in the mattress industry: "We have been helping Brantford families sleep better since 1997. Every customer gets personal attention, honest advice, and the kind of follow-up service you just do not get from big box stores."
6 min read
Spring Forward: Why It Hurts
In March, clocks move forward one hour. You lose an hour of sleep, and your circadian clock is suddenly misaligned. For most Canadians, this means your alarm goes off at what your body thinks is 5:30 AM instead of 6:30 AM. You are essentially jet-lagged by one hour, and because it is an advance (like eastward travel), it is harder to adjust than the fall change.
The Health Impact Is Real
Research published in the New England Journal of Medicine found a 24% increase in heart attacks on the Monday after the spring time change. Traffic accidents increase by 6% in the days following. Workplace injuries increase. A study of Canadian hospital admissions found a significant spike in emergency visits for the three days after spring DST. These are not coincidences. Even one hour of lost sleep, when imposed on an already sleep-deprived population, has measurable health consequences.
Fall Back: The Easier Transition
In November, clocks move back one hour. You "gain" an hour. This is easier because your body prefers to delay (stay up later and sleep later). Most people adjust within 1-3 days. The main challenge is that it gets dark very ear
ly, which can affect mood (seasonal affective disorder) and make evening activities feel later than they are.
Children and pets, who do not understand clock changes, may still wake at the old time for several days. Gradually shifting their routine helps.
How to Adjust
Spring Forward Strategy (March)
Starting 3-4 days before: shift bedtime and wake time 15 minutes earlier each day. By the time change, you have already adjusted. On the day of the change: get bright morning light immediately upon waking (outdoor walk, light therapy lamp). Avoid sleeping in "to make up" the lost hour, this delays adaptation. Avoid caffeine after noon. Exercise in the morning or afternoon, not evening. Keep your bedroom dark, cool, and comfortable.
Fall Back Strategy (November)
The fall change is easier but the sudden early darkness affects mood. Maximize morning light exposure. Maintain your regular bedtime even though it "feels" later. Use this period to establish better sleep habits since you have an extra hour to work with. A light therapy lamp (10,000 lux) for 30 minutes each morning helps compensate for reduced daylight.
Should Canada Abolish DST?
The Canadian Sleep Society and many health organizations support eliminating DST in favour of permanent standard time (not permanent DST). Permanent standard time keeps morning light, which is critical for circadian alignment. Several Canadian provinces have considered legislation. Ontario passed the Time Amendment Act in 2020, but it only takes effect if Quebec and New York also change, which has not yet happened.
Ontario and the DST Debate
For Brantford residents, the DST debate h
its close to home. Our winter mornings are already dark, and in spring, the clock change makes March mornings feel impossible. Many of our Mattress Miracle customers notice their sleep quality drops for a week after the spring change. While we cannot change the clocks, we can encourage Brantford families to prepare with gradual schedule shifts and good sleep environments. A comfortable mattress makes the transition easier because your body recovers faster from circadian disruption when your sleep environment is optimal.
Find Your Perfect Mattress at Mattress Miracle
We are a family-owned mattress store in Brantford, helping our community sleep better since 1997. Come try mattresses in person and get honest, no-pressure advice.
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Call 519-770-0001Frequently Asked Questions
How long does it take to adjust to DST?
Spring forward: 5-7 days for most people. Fall back: 1-3 days. Children, older adults, and people with existing sleep disorders may take longer. Gradual pre-adjustment shortens recovery.
Does Saskatchewan observe DST?
No. Saskatchewan stays on Central Standard Time year-round. Parts of British Columbia, Yukon, and some Indigenous communities also do not observe DST. They avoid the biannual disruption entirely.
Is permanent DST or standard time better?
The Canadian Sleep Society and most sleep scientists advocate for permanent standard time. Morning light is essential for circadian alignment, mood, and alertness. Permanent DST would mean very dark mornings in winter, worsening seasonal mood and sleep issues.
Should I nap after the spring time change?
A short nap (20 minutes) before 2 PM can help with daytime fatigue. Avoid long naps or napping after 2 PM, as this can delay your adjustment. The goal is to feel tired at the new bedtime.
Does DST affect children more?
Children are often more sensitive to the change because their circadian clocks are more rigid. Shifting their schedule 10-15 minutes per day starting a week early helps. Be patient, they will adjust within a week. Maintain consistent routines.
Sources
- Walker M. Why We Sleep: Unlocking the Power of Sleep and Dreams. Scribner. 2017. ISBN: 978-1501144318.
- Okamoto-Mizuno K, Mizuno K. Effects of thermal environment on sleep and circadian rhythm. J Physiol Anthropol. 2012;31(1):14. DOI: 10.1186/1880-6805-31-14
- Krauchi K. The thermophysiological cascade leading to sleep initiation in relation to phase of entrainment. Sleep Med Rev. 2007;11(6):439-451. DOI: 10.1016/j.smrv.2007.07.001
- Haskell EH, Palca JW, Walker JM, Berger RJ, Heller HC. The effects of high and low ambient temperatures on human sleep stages. Electroencephalogr Clin Neurophysiol. 1981;51(5):494-501.
Visit Mattress Miracle
Find us at 441 1/2 West Street, Brantford, Ontario. Rated 4.9 stars on Google. Family-owned since 1997.
Sources
- Potter, G. D. et al. (2016). "Circadian rhythm and sleep disruption." Endocrine Reviews, 37(6), 584-608. PubMed 27763782.
- Morin, C. M. et al. (2006). "Psychological and behavioral treatment of insomnia." Sleep, 29(11), 1398-1414. PubMed 17162986.
- Canadian Sleep Society. (2024). Sleep Health Guidelines. css-scs.ca
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