Georgia sleep score dips below national average as clocks change

Georgia residents will gain an hour of sleep on Sunday when daylight saving time ends, yet the state’s average sleep score sits below the national standard. The Apple Health Study reports that Georgia’s average sleep score is 74.15, while the national average is 74.7. Dr. Ana Casas, founder of Atlanta Age Management Medicine in Alpharetta, notes that the time change can disrupt routines, particularly for those already short on rest.

The Centers for Disease Control and Prevention recommends adults between 18 and 60 obtain at least seven hours of sleep per night. However, 30.5% of U.S. adults reported getting less than that amount in 2024. Casas explains that the brain does not automatically adjust to the clock change, which can result in waking up an hour earlier than usual. She describes this shift as a form of jet lag that occurs without travel, potentially affecting mood and alertness due to earlier sunsets.

Casas identifies five specific habits that frequently interfere with sleep quality. Inconsistent sleep and wake schedules send confusing signals to the body’s internal clock, which thrives on routine. Scrolling on phones or watching television before bed keeps the brain stimulated; a 2025 American Academy of Sleep Medicine survey found that 38% of adults said scrolling through news worsened their sleep. Consuming caffeine too late also affects rest, as a 2025 study in the journal Sleep found that a large dose disrupts sleep even when taken 12 hours before bedtime.

Drinking alcohol before bed is another common misconception. While it may induce drowsiness, the body’s breakdown of alcohol overnight can interrupt sleep. A 2025 review in Sleep Medicine Reviews found that about two drinks before bed reduced REM sleep, a stage linked to memory and mood. Finally, staying indoors all day prevents the internal clock from regulating properly. Morning daylight exposure and physical activity support better sleep at night.

To reset sleep patterns, Casas recommends maintaining consistent bed and wake times every day, including weekends. She suggests treating these times as fixed appointments. Spending 15 to 30 minutes in morning light can help reinforce the body’s internal clock and speed up adjustment to the time change. Casas also advises protecting the hour before bed, a period she and her co-author, daughter Victoria, call the Golden Window. This time should be used to disconnect from work, put away devices, and dim the lights.

Residents should avoid caffeine and alcohol in the hours leading up to bedtime, with a noon caffeine cutoff suggested for those struggling to sleep. Keeping the bedroom cool, dark, and quiet also supports better rest. Most people adjust to the time change within a few days, though some may require a week or longer. Casas urges drivers to exercise caution in the days following the change, as sleep deprivation can impair the ability to judge one’s own functioning.

If sleep problems persist, or if individuals experience excessive daytime sleepiness, loud snoring, or gasping during sleep, Casas recommends an evaluation by a sleep specialist. She states that protecting sleep is a key investment in long-term brain health.