Featured Post from Baylor University

Daylight Saving Time: Baylor Sleep Expert Offers Suggestions to Help Adjust to the Change

Mar 10, 2025

2 min

Michael Scullin, Ph.D.


CaptionResizeWrap TextRemove


Daylight saving time, with its one-hour spring forward at 2 a.m. Sunday, March 12, may seem like a small shift of just a single hour, but on a societal level, it has startling effects, says Baylor University sleep researcher Michael Scullin, Ph.D., associate professor of psychology and neuroscience and director of the Sleep Neuroscience and Cognition Laboratory at Baylor.


So what are the consequences of this one-hour time shift on our sleep quality and how can we quickly adjust when springing our clocks forward?


"Many people not only lose that single hour of sleep," Scullin said, "but also have difficulty over several subsequent nights adjusting their circadian rhythms to the new bed-wake time schedules."


For example, parents who have routine bedtimes for their children experience difficulty for the whole family because children will not want to (or be able to) go to bed one hour earlier than their body is used to.


"When you couple this bedtime difficulty with the fact that most people have morning school and work schedules that require them to wake up at a set time," Scullin said, "it becomes clear that ‘springing forward’ has a larger consequence than skipping a single hour."


The consequences of the spring daylight saving time shift are well documented. Researchers have observed changes in cognitive functioning, increased driving accidents, moodiness and willingness to punish others for mistakes.


"Researchers have also documented that acute sleep loss and circadian dysregulation lead to an increase in cardiovascular events," Scullin said. "If someone's cardiovascular health is ‘borderline’ then the springtime shift can be the factor that precipitates a stroke or a myocardial infarction (heart attack)."


Scullin offers some simple suggestions to anticipate and adapt to the spring forward shift:


  • Adjust in advance. About a week before the "spring forward," go to bed 15 or 20 minutes earlier each day.
  • Avoid long naps during the day. If you need a nap, take it earlier in the day and for no more than 20 minutes.
  • Bring on the sunlight. Getting more natural sunlight in the morning hours is very beneficial in resetting our biological clock.
  • In some cases, evening melatonin also can help people to adapt to the time change.


Scullin has published numerous studies focusing on sleep and brain function, including the connection between sleep and creativity, musical “earworms” and their effect on sleep and how writing a to-do list before you turn in for the night can help you get better sleep. In fact, Scullin was named Baylor’s inaugural Newsmaker of the Year in 2018, after his “to-do list” research was widely covered by media outlets, including ABC’s Good Morning America, TODAY.com, USA TODAY, Discover, LiveScience, HealthDay, BBC Radio and many more, reaching an international circulation and viewership of nearly 1 billion people.


Looking to interview or chat with Michael Scullin? Simply click on his icon now to arrange an interview today.



Connect with:
Michael Scullin, Ph.D.

Michael Scullin, Ph.D.

Associate Professor of Psychology and Neuroscience

Nationally recognized sleep expert exploring the connections between sleep physiology, memory, education, health & aging

Sleep Neuroscience and CognitionCognitive NeuroscienceSleep Physiology

You might also like...

Check out some other posts from Baylor University

3 min

Stress-Free Holiday Gatherings Made Simple

Holiday gatherings often bring a mix of joy and challenges, especially when navigating complex family dynamics. Anticipating potential hurdles, such as sensitive topics or interpersonal tensions, can help family members approach these events with confidence and clarity. Baylor University communication expert Allison M. Alford, Ph.D., researches adult daughtering, invisible labor and family relationships and emphasizes the importance of preparation to ensure a more relaxed and enjoyable experience for everyone over the holidays. She shares five practical tips to help families navigate the holidays with ease: Dr. Allison Alford’s Five Family Tips for a Stress-free Holiday 1.Work out known hurdles before you arrive to the holiday event. Family dynamics often have predictable friction points – whether it’s a difference in political views, sibling rivalries or unresolved conflicts. Identify these hurdles in advance and decide how to approach them. “For instance, if you anticipate a certain topic will come up, plan a calm response or rehearse setting a boundary,” Alford said. “If you’re traveling with a partner or children, discuss how you’ll handle challenging moments as a team. The goal is to minimize surprises and feel equipped to manage potential stressors.” 2.Come prepared with a list of topics you’re ready and willing to talk about (and off-limits subjects, too!). Having a mental (or physical!) list of neutral or positive conversation topics can keep the mood light and engaging, Alford said. “Think about shared hobbies, family memories or recent accomplishments,” she said. “At the same time, identify subjects that are off-limits for you – like contentious debates or sensitive personal matters – and practice polite ways to redirect or deflect those conversations. For example, you could say, ‘I’d rather not get into that today. Tell me about your new garden!’ Preparation is key to feeling in control of the dialogue.” 3.Set a mantra for your intention. Repeat often. Alford suggests anchoring yourself with a phrase or saying that aligns with your values and goals for the event. For example, “I will stay calm and kind,” or “I am here to connect, not to control.” Repeat this mantra to yourself whenever you feel stress creeping in. “It acts as a mental reset and helps you respond intentionally rather than react impulsively. Over time, this practice can shift your mindset and create a buffer against family tension,” Alford said. View her profile 4.Take breaks when you feel things going off the rails. Recognizing when you’re overwhelmed is a vital skill. If emotions are running high, excuse yourself for a breather. A short walk, stepping outside for fresh air, or even taking an extended “bathroom break” can provide the time you need to decompress and regroup. “Use this break to practice deep breathing, text a supportive friend or simply enjoy a few moments of solitude. Returning with a clearer head can prevent escalation and help you maintain your composure,” Alford said. 5.Stand up for your needs. Don’t abandon yourself! While family gatherings often involve compromise, Alford said it’s important not to sacrifice your emotional well-being. If a situation feels uncomfortable or hurtful, express your needs calmly but firmly, she said. For example, “I feel uncomfortable when this is discussed. Let’s talk about something else.” “Prioritize your mental health and remember that it’s okay to say no, step away or leave early if necessary. Standing up for yourself sends a clear message that your feelings matter and reinforces healthy boundaries,” Alford said. By addressing known hurdles in advance, curating conversation topics, setting personal intentions and taking mindful breaks when needed, Alford said family members can create a buffer against tension and foster meaningful connections. “At the same time, standing up for your needs and setting boundaries helps preserve your emotional well-being,” she said. “With these strategies, you’ll be better equipped to approach holiday events with confidence and calm.”

4 min

Christmas Magic on Screen: A Curated List of Must-Watch Holiday Classics

Christmas movies and TV specials hold a special place in the hearts of many, offering a blend of nostalgia, joy and fun that captures the magic of the holiday season, creating a sense of togetherness, drawing families and friends around the glow of the television. James Kendrick, Ph.D., a film historian and professor of film and digital media at Baylor University, has curated a list of his Top 5 Christmas movies and specials, sharing the history of how they became holiday classics sure to fill you with holiday cheer. View his profile 1. It’s a Wonderful Life Frank Capra’s classic is the perennial Christmas movie, which is only fitting given that it began with writer Philip Van Doren Stern penning a short story called “The Greatest Gift” and printing it on 200 holiday cards that he sent to friends and family. Although initially a box office dud, it later fell into the public domain and was used by PBS stations during the 1970s as December counterprogramming, turning it into the holiday classic it always deserved to be. Along with stockings hung by the fireplace, decorated trees and blinking lights on the house, the viewing of “It’s a Wonderful Life” has become indelibly interwoven into contemporary Christmas tradition. Capra weaves a rich tapestry of American life filling the screen, including memorable details and wonderful performances from James Stewart in his first role after returning from duty in World War II, and Donna Reed, then a largely unknown contract player. It is a truly classic, timeless film, one of the few that quite simply never grows old. 2. Die Hard It is a long-settled matter that Die Hard is not just a Christmas movie, but one of the very best. Christmas movies, after all, know no genre, so there is no reason why a violent action film can’t fit the bill for the holidays. The decision to set John McTiernan’s wry action extravaganza against a Christmas-season backdrop only adds to the film’s myriad pleasures, as it makes Bruce Willis’s one-man mission to eradicate a crack team of terrorist-robbers all the more imperative after they take a Los Angeles high-rise hostage along with a party of business executives that include his estranged wife. “The fact that the soundtrack includes as many jingle bells as gunshots (well, maybe not quite as many, but still more than a few) only adds to the seasonal feels,” Kendrick said. 3. A Christmas Story Somewhere inside we are all young, round-faced Ralphie, pining away for our own “official Red Ryder carbine action, 200-shot Range model air rifle with a compass in the stock and this thing which tells time.” The film’s stroke of brilliance in how it ladles halcyon American nostalgia – so many images from the film could have been painted by Norman Rockwell – with a biting sense of cold, but often hilarious, reality. Humorist Jean Shepherd, parts of whose 1966 semi-autobiographical short story collection, In God We Trust: All Others Pay Cash, provided the film’s source material, narrates the film with a mix of humor and irony, making each scene work as both an evocation of a specific time and place in American history and a blank slate onto which we can project our own Christmas memories and dreams. The fact that the genuine, child wonderment of waking up on Christmas morning co-exists so easily with sneering bullies, creatively cursing fathers, draconian teachers, tongues frozen to light poles, inappropriate major awards and the always braying Bumpass hounds is testament to the film’s breadth and depth. 4. A Charlie Brown Christmas The first and best of the Peanuts TV specials (sorry, Great Pumpkin), A Charlie Brown Christmas premiered in 1965 and has been in our hearts ever since. While technically not a feature film, it captures in its brisk 22 minutes both the truth of the Christmas spirit and the attendant interpersonal difficulties of the holiday season. The fact that it does so with such good humor and poignancy means that no Christmas viewing list is complete without it. Charlie Brown’s oft-frustrated attempts to fit in and find meaning in the season amid all the crass commercialism is one of pop culture’s greatest evocations of existential struggle, but all the low points are balanced perfectly with Linus’s simple, illuminating recitation of the annunciation to the shepherds from the Gospel of Luke, which remains remarkably powerful in its unadorned directness. From the mouth of babes, indeed. 5. National Lampoon’s Christmas Vacation This is the movie for everyone who has ever tried their absolute hardest to live up to the hype of the Christmas season, only to end in abject failure. Maybe we haven’t all crashed and burned as badly as poor Clark Griswold does here, but we can all relate to how the idea of a “good ol’ fashioned family Christmas” doesn’t always comport with the realities of family, especially when your family includes the inveterate Cousin Eddie, who thinks nothing of emptying his rusting hulk of an RV’s chemical toilet into a storm drain first thing in the morning while wearing a shorty robe and smoking a cigar. John Hughes’s screenplay is a veritable compendium of modern America’s expectations for the season and how they can all go terribly, horribly wrong, which is enough to make anyone feel better about their own Christmas turkey coming out too dry or inability to find which lightbulb is causing the whole strand to go dark.

3 min

Trim the Clutter, Keep the Cheer

The holiday season brings warmth, joy and a touch of magic into our homes, but it also can bring excess clutter, waste and energy consumption, making it hard to feel festive. However, there are simple and creative ways to decorate sustainably without sacrificing the festive spirit. Baylor University human sciences and design professor Elise King, M.I.D., M.A., an expert in interior design and built environments, says embracing sustainable decorations, changing to energy-efficient lights, eliminating clutter and reducing waste can help maintain a tidy, eco-friendly home – and create a holiday atmosphere that resonates with joy and meaning. “The holidays can often feel busy and stressful, so it’s helpful to focus on traditions and decorations that bring joy and add meaning to the season,” King said. By taking simple steps to reuse materials, reduce energy consumption and focus on what matters most, families can celebrate the season with both heart and mindfulness, King said. Decorating sustainably One of the easiest ways to approach sustainable decorating is by reusing or repurposing materials you already have or finding decorations at resale shops. "Upcycling items from thrift stores or turning last year’s Christmas cards into garlands are simple and creative ideas," King said. “Beyond thriftiness, these practices add a personal and nostalgic touch to decorations.” King also said that it is important to consider the lifecycle of a product, beyond just being recyclable. "Also consider elements such as durability/longevity, manufacturing processes, transportation, energy consumption and disposal,” she said. “I recommend people make the best-informed decisions they can, while also remembering not to let it become overwhelming. Switch to LED Christmas lights Changing from incandescent to LED Christmas lights is good for both style and sustainability. LED lights reduce energy usage, are more durable and typically last longer than incandescent. Plus, they have come a long way over the past few years. “The criticism used to be that LEDs had a blue hue and were ‘cold’ compared to incandescent,” King said. “That isn’t really the case anymore. You have to be particular about what you purchase, but several companies offer lights that are virtually indistinguishable from vintage lights.” A clutter-free peaceful mindset While holiday decorations create a festive touch around the house, they can add to the clutter and busyness, which ultimately takes away the joy, King said. Decluttering and organization can help create a peaceful environment. “Most people enjoy Christmas decorations, but over the years we tend to accumulate a lot of them,” King said. “Sadly, for many, the thought of decorating for Christmas no longer brings feelings of excitement and joy. Instead, we dread going into the attic, dragging out the tree and boxes of ornaments, checking strands of lights, fixing broken bulbs, etc., only to know that we’ll have to put it all back in about a month. "Keep decorations that bring joy and let go of what no longer feels fulfilling can make a big difference in decreasing the excess while emphasizing what is important to you and your family," she said. By clearing both physical and mental space, families can better prioritize the activities and moments that truly matter. Reducing paper use It can be difficult to go fully paperless because of gift wrapping, but there are ways to reduce paper in the holidays from reusing materials or gifting experiences. “You can reuse paper shopping bags or even cut up the bags or other paper you have around the house and wrap gifts,” King said. Gifting experiences rather than physical items is another growing trend. “I find that many people are interested in receiving or gifting experiences, which can also reduce wrapping needs,” King said. “Not only does this minimize waste, but it also emphasizes shared moments over material possessions.” King noted that since COVID, there has been a trend to go paperless and people tend to be more comfortable with virtual communication and remote collaboration in general, which can also eliminate the need for Christmas cards and other paper products.

View all posts
Powered by