The shift to Daylight Saving Time (DST) on the second Sunday of March moves the clocks forward by one hour at 2 a.m., causing the sun to rise later in the morning and daylight to extend further into the evening.

While we welcome the opportunity to spend more time outdoors with the extra hour of daylight in the evenings, “Spring Forward” also means that we lose an hour’s sleep, leaving many of us feeling sluggish and tired.

“It is harder for most people to spring forward than to fall back,” says Sarah M. Richey, MD, service line medical director of Sleep Medicine at Kaiser Permanente in Colorado. “Essentially, we must start our day an hour earlier, and this temporary loss of sleep can cause tiredness and even worsen performance on tasks. Springing forward may also have health consequences, as studies have shown that during the week after the start of daylight saving time there is an increase in heart attacks, strokes, and serious car accidents.”

Traditional Chinese Medicine (TCM) offers several approaches to improve sleep during the spring forward daylight saving time change. Here are some tips to prepare:

1. Support Your Liver for Better Sleep

In TCM, the Liver governs the smooth flow of Qi (vital energy) and plays a key role in sleep. When disrupted, it can lead to restlessness, irritability, or waking up during the night. To support your Liver:

• Eat warm, nourishing foods like cooked greens, ginger, and bone broth.
• Limit caffeine and alcohol, especially in the evening.
• Try acupressure on Liver 3 (Tai Chong) to ease stress and improve sleep.

2. Reset Your Internal Clock with Acupuncture.

Acupuncture helps regulate your circadian rhythm, easing the transition to a new sleep schedule. It also boosts Qi circulation, reduces fatigue, and calms the nervous system. A seasonal tune-up session can make a big difference!

3. Nourish Your Spleen for Steady Energy

The Spleen in TCM is responsible for digestion and energy production. DST disruptions can weaken it, leading to sluggishness and sugar cravings. Support your Spleen by:

• Eating warm, cooked meals instead of cold or raw foods.
• Drinking ginger or cinnamon tea for digestive warmth.
• Massaging Spleen 6 (San Yin Jiao)—located above the inner ankle—to improve energy flow.

4. Use Herbal Support.

Herbs such as chamomile, valerian root, and passionflower have long been used to promote relaxation and restful sleep. Try drinking them as an herbal tea or taking them in supplement form.

TCM herbs can also help your body adjust. Common formulas include:

• Suan Zao Ren Tang (Sour Jujube) – Supports deep, restful sleep.
• Xiao Yao San (Free & Easy Wanderer) – Balances mood and relieves stress.
• Gui Pi Tang (Restore the Spleen) – Strengthens the Spleen and boosts energy.

5. Move Your Qi

Gentle movement like Tai Chi, Qigong, or stretching helps keep Qi flowing smoothly. These mind-body practices combine movement, breathwork, and meditation to reduce stress, improve circulation, and promote relaxation, all of which support better sleep.

Practice in the morning to invigorate and wake up your body, or in the evening to unwind and prepare for restful sleep.

Instead of struggling through the time change, let TCM help you adjust with ease. Small shifts can support your body’s natural rhythm and keep you feeling balanced.

Looking for extra support? Book an acupuncture session to reset your system and start the season feeling refreshed!

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