Back to daylight saving time: IDEWE shares tips for a healthier transition

According to Lode Godderis, CEO of IDEWE and professor of occupational medicine at KU Leuven, light plays an important role in how our bodies function and how alert we feel at work. “Light makes us function better and makes us more active – especially sunlight, which stimulates the production of serotonin, which has a positive effect on our mood and alertness,” says Lode Godderis. 

At the same time, most employees begin daylight saving time already sleep-deprived, which can lead to fatigue, concentration problems and increased stress at work. “Research shows¹ that after the switch to daylight saving time, office productivity measurably declines because employees sleep 40 minutes less on average. As a result, we have less mental energy to suppress impulses, which means we engage more in ‘cyberloafing’ — spending more time on non-work-related internet use (news, social media, shopping, etc.). There are also studies showing that the first week after the clocks change often sees a slight increase in traffic accidents².”

What you can do yourself:

1. Gradually adjust your sleep rhythm
   Our chronotype determines whether we are an early bird or a night owl. For the latter, the days after the switch to daylight saving time are undoubtedly a greater obstacle. Try going to bed a bit earlier a few days before the transition so your body can gradually adapt to the new rhythm and the change feels less abrupt. Stick to fixed bedtimes, especially during the first weeks afterwards.
    
2. Avoid screen light before going to sleep
   Reduce bright light in the evening – and especially light from screens – so your body can produce melatonin. Put your phone away well before bedtime, preferably at least one hour before you go to sleep. 
    
3. Go outside and move
   Seek as much daylight and physical activity as possible during the day. In the morning, let some daylight into your bedroom immediately to slow down the production of melatonin, or go for a short 5-10 minute walk before work. Spend your breaks throughout the working day outside as much as possible or opt for “walking meetings” if the work culture allows it.

How employers can facilitate the transition:

1. Focus on awareness and preventive measures
   The extent to which we face a higher risk of workplace and commuting accidents in the days after the switch to daylight saving time largely depends on the individual. It is therefore advisable for employers to make employees aware of this and to take preventive measures to reduce the risk. For example, introduce flexible working hours so night owls can start later, or ensure colleagues can work together on a task and avoid distractions.
    
2. Adjust lighting in the office
   Inadequate lighting causes the greatest decrease in cognitive performance among all environmental stressors. That is why it is not only important to bring daylight into the office, by placing workstations close to windows for example, but also to set artificial lighting to neutral or cool white light (approx. 4000–5000 K) for optimal concentration. This can help the internal clock wake up more quickly, especially during the first hours of the working day.
    

3. Further encourage movement
   Give employees a push by introducing short, collective movement breaks, such as doing simple exercises together, taking a short walk outside, or by organizing yoga sessions or higher-intensity workouts during the lunch break.

    

^{1 Sleep Medicine Reviews (2025): The effects of daylight saving time and clock time transitions on sleep and sleepiness: a systematic review}

^{2 According to traffic institute Vias, there are also 8 percent more accidents on the roads in the morning during the first week after the switch to daylight saving time: https://www.vrt.be/vrtnws/nl/2025/03/29/zomeruur-2025-gaat-in/}