Spring Forward: Adapting to Time Changes After a Brain Injury or Stroke

Every year, daylight saving time sneaks up on us, shifting the clocks forward and disrupting our routines. For most people, adjusting to the lost hour of sleep is an inconvenience—an extra cup of coffee, a groggy morning or two. But for individuals recovering from a brain injury or stroke, this shift can be far more than just a minor annoyance. Even a small change in sleep patterns can have a ripple effect, intensifying cognitive fatigue, disrupting communication, and making daily activities exponentially more difficult.

The Impact of Time Changes on Sleep After a Brain Injury or Stroke
Sleep is one of the body’s most essential functions, allowing the brain to process information, regulate emotions, and restore energy. But after a stroke or brain injury, sleep rarely follows the same patterns it once did. Many survivors struggle with insomnia, excessive daytime sleepiness, fragmented sleep, or an overall shift in their natural sleep-wake cycle. These disruptions don’t just lead to feeling tired—they can directly impact cognition, memory, attention, and the ability to communicate effectively.

When daylight saving time forces an abrupt shift in routine, it can further disrupt the delicate balance of sleep. An hour may seem small, but for a brain that is already working harder to process information and manage fatigue, that lost hour can be enough to trigger days or even weeks of difficulty. Conversations may become harder to follow. Processing time may slow down. Words that once came easily might suddenly feel out of reach. With fatigue layering onto an already taxed system, emotional regulation can become more difficult, leading to increased frustration or withdrawal from social interactions.


How Sleep Impacts Cognitive and Communicative Functioning
For many people with acquired brain injuries, fatigue isn’t just about feeling sleepy—it’s about cognitive endurance. When the brain is not fully rested, it has to work harder to complete even the most basic tasks. Holding a conversation, following a sequence of instructions, or making decisions all require energy. Without enough sleep, these functions become sluggish or unreliable.

Imagine trying to have a conversation while walking through deep snow. Each step takes effort, and the further you go, the more exhausting it becomes. That’s what it can feel like to process language and engage with others when the brain is fatigued. Words don’t flow as easily, thoughts take longer to form, and concentration drifts. Even the ability to interpret social cues and regulate tone of voice can be affected.

When sleep is consistently disrupted, these difficulties compound. It can become harder to keep up with workplace demands, and tasks at home, maintain relationships, or participate in therapy. And because many stroke and brain injury survivors are already dealing with changes in cognition and communication, these additional hurdles can feel discouraging.


Restoring Sleep: Practical Strategies for Adjusting to Time Changes
Adjusting to daylight saving time after a brain injury or stroke requires more than just going to bed earlier. The brain needs consistency, gradual adjustments, and support to reset its internal clock without causing unnecessary stress.

One of the most effective ways to ease the transition is to shift sleep schedules gradually. Adjusting bedtime and wake-up time by 10 to 15 minutes each night for a few days before the time change can help the brain adapt more smoothly. Exposure to natural light in the morning can also help signal to the body that it’s time to be awake, reinforcing the new schedule.

Sleep hygiene becomes especially important for falling or staying asleep. Habits such as reducing screen time, limiting caffeine in the afternoon, and engaging in relaxation techniques can signal to the brain that it’s time to wind down. Keeping the sleep environment cool, dark, and quiet can also help prevent unnecessary disruptions.

It’s also crucial to recognize the signs of excessive fatigue and adjust daily demands accordingly. If cognitive fatigue is worse than usual, allowing for extra breaks, reducing screen exposure, and prioritizing activities that require less mental energy can prevent a downward spiral of exhaustion.
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Moving Forward with Awareness and Patience
The transition into daylight saving time is just one of many adjustments that people with brain injuries or strokes face. Still, it serves as an important reminder: the brain thrives on routine, and even small disruptions can have significant effects. By understanding the impact of sleep on cognitive and communicative functioning, individuals and their families can take proactive steps to ease transitions, support recovery, and create environments that promote quality rest.
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Adjusting to time changes may never be effortless, but with awareness and patience, it can become a manageable part of the healing journey—one that allows individuals to continue building strength, reclaiming communication, and navigating life with confidence.
If you need a quick resource, check out this (link) sleep hygiene handout which provides tips to build on helpful sleep habits and a sleep journal to document your progress. Stay rested!