Spring forward hurts – prep ahead.

You can’t just go to bed an hour earlier the night before and expect it to work. Your body’s circadian rhythm doesn’t care about the clock. The real trick is starting a few days before the change.

Shift your bedtime and wake time by 15–20 minutes earlier each day for three or four days leading up to the switch. That’s it. By the time Sunday morning hits, you’re only missing a tiny gap instead of a whole hour. If you forget or it’s already happened, get sunlight first thing in the morning and eat breakfast at your new normal time. Light is a stronger reset button than caffeine.

One more thing: don’t nap that Sunday afternoon. Power through, go to bed at the new time, and you’ll be adjusted in a day or two. Future you will thank you.