Experts warn millions of Americans are sleeping wrong and explain how to fix it

Daylight saving time can disrupt circadian rhythms, and Dr. Mike Varshavski advised morning light exposure and a consistent wake-up time to help reset sleep.

As clocks moved forward for daylight saving time, experts reported many people may have disrupted sleep schedules. Dr. Mike Varshavski spoke on TODAY about how the time change can affect sleep and offered steps he says support restorative sleep. He framed the approach around morning light exposure and consistent daily timing rather than focusing only on bedtime. The story also noted debate among researchers about keeping standard time year-round. Key details: - Varshavski said early morning light exposure helps set the circadian rhythm that governs wake and sleep cycles. - He recommended a dark, cool bedroom and described reducing nighttime anxiety by recalling positive items as a way to ease falling asleep. - He reported that alcohol and late-day caffeine are common reasons people wake during the night, and advised avoiding caffeine after about 2 p.m. - Varshavski said a consistent wake-up time helps drive sleepiness at night, and that it may take about seven days to recover the hour lost after springing forward. - He described short, early power naps as acceptable and cautioned that longer evening naps can affect night sleep; for children he suggested a 30–60 minute wind-down without phone use. - Carla Finkelstein of Virginia Tech, a member of the Society for Research in Biological Rhythms, has said staying on standard time year-round is better for circadian health and overall well-being. Summary: The shift to daylight saving time was reported to move some people's sleep schedules and can affect sleep quality, with experts noting it may take about a week to readjust. Specialists mentioned morning light, consistent wake times, limiting late caffeine or alcohol, and brief daytime naps as practices they say support sleep timing. Researchers continue to debate the broader policy of daylight saving versus year-round standard time. Undetermined at this time.