Twice a year, we adjust our clocks for daylight saving time (DST), gaining or losing an hour of daylight. While this change may seem minor, it can have a surprising impact on our health—including our eyes. The shift in daylight and sleep patterns can affect vision, eye strain, and overall eye health in several ways. Let’s explore how DST influences our eyes and what you can do to keep them comfortable during the transition.

1. Disrupts Sleep Patterns and Eye Comfort

One of the biggest effects of DST is its disruption to our circadian rhythm, or internal body clock. When sleep schedules are thrown off, it can lead to poor sleep quality, which in turn affects eye hydration and recovery. A lack of restful sleep can result in red, dry, and irritated eyes, making them feel fatigued throughout the day.

2. Increases Eye Strain

With darker mornings and extended daylight in the evening, many people spend more time on screens at night. This increases exposure to blue light, which can strain the eyes and interfere with melatonin production—making it even harder to fall asleep. Eye strain can cause headaches, blurred vision, and discomfort, especially for those who work long hours in front of digital devices.

3. Alters Natural Light Exposure

Our eyes rely on natural light to regulate melatonin production and maintain a healthy sleep-wake cycle. The sudden change in daylight hours can lead to less morning sunlight exposure, which may leave you feeling groggy and contribute to tired, strained eyes. On the flip side, brighter evenings can delay your body’s natural wind-down process, leading to prolonged screen time and further eye fatigue.

4. Exacerbates Dry Eye Symptoms

Dry eye syndrome is a common issue that can worsen with seasonal shifts, including the transition during DST. Changes in artificial and natural lighting can alter blinking patterns, reducing tear production and making eyes feel drier. Contact lens wearers or those who already experience dry eye symptoms may find their discomfort increasing during this time.

5. Affects Visual Performance

A shift in daylight hours can also impact visual reaction times, especially during early morning and late evening activities like driving. The adjustment period can cause temporary drowsiness, making it harder for your eyes to focus and respond quickly to changing light conditions.

How to Keep Your Eyes Comfortable During DST

While you can’t stop the clock from changing, you can take steps to help your eyes adjust and stay comfortable:

Stick to a consistent sleep schedule – Try to maintain regular sleep and wake times to help your body adapt more smoothly.
Limit screen time before bed – Reduce blue light exposure in the evening by using night mode on devices or wearing blue light-blocking glasses.
Take regular eye breaks – Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds to reduce eye strain.
Stay hydrated – Drink plenty of water and use artificial tears if your eyes feel dry.
Get morning sunlight – Spend time outside in the morning to help reset your internal clock and keep your vision sharp.
Adjust indoor lighting – Use softer, warmer lighting in the evening to ease the transition into nighttime and reduce strain on your eyes.

Daylight saving time may only last for a season, but its effects on our eyes can linger if we’re not mindful of how we adjust. By making a few small changes to your routine, you can help protect your eye health, reduce strain, and ease the transition into the new time schedule. So, as the clocks shift, take extra care of your vision—your eyes will thank you!

How Daylight Saving Time Affects Your Eyes