To prepare yourself, consider advancing bed and wake times by about 15 minutes for four nights through March 11. For example, if you normally go to bed at 10 p.m., go to bed at 9:45 p.m. on Wednesday, March 7, then at 9:30 p.m. on March 8, 9:15 p.m. on March 9 and then finally at 9 p.m. on March 10.
If you typically awake at 6 a.m., awaken instead at 5:45 a.m. on March 8, 5:30 a.m. on March 9, and then at 5:15 a.m. on March 10. You’ll be aiming to go to bed at 9 p.m. on March 10, but you will awaken at 6 a.m. on March 11. Such a schedule keeps your sleep opportunity constant. If you are a natural night owl, you may need to maximize morning light and minimize evening light to help move your sleep times earlier.
Teenagers are particularly susceptible to the March leap forward because of their natural night owl tendencies, when the sun goes down later, their internal clocks end up being reset later.
Though the technique will help you advance your clock for Daylight-Saving, it is also the same technique you can use to advance your bedtime if you need to get more sleep. If you are not being rested by the amount of sleep you are currently getting but have a hard time going to bed earlier, try the steps outlined above. You can shift your bedtime and get more sleep, which will leave you feeling rested and allow you to be more productive during the day.