Time Change 2025: When We Move Our Clocks One Hour Ahead
On Sunday, March 30, 2025, the usual time change will occur as we move from winter time to daylight saving time.

At 03:00 a.m., the clocks should be moved one hour ahead, so it will be 04:00 a.m.

Announcement from the Ministry of Infrastructure and Transport
In a related announcement, the Ministry of Infrastructure and Transport reminds citizens that: “On Sunday, March 30, 2025, the winter time will end, in accordance with European Parliament and Council Directive 2000/84. Therefore, citizens should adjust their clocks by moving them one hour ahead, from 03:00 a.m. to 04:00 a.m.”

Do We Gain or Lose Sleep with the Time Change?
We will move our clocks one hour ahead on Sunday morning, a change that brings feelings of joy and optimism to most of us, as we look forward to enjoying more daylight hours every day. Daylight saving time does not mean more sunlight; it simply shifts the schedules to make better use of natural light. However, according to experts, this change does not come without a cost.

The Price of Daylight Saving Time
According to Beth Ann Malow, a professor of Neurology and Pediatrics at Vanderbilt University, these effects are felt throughout the 7-month period of daylight saving time.

The most common symptoms that occur after the time change are:

• Drowsiness during the day
• Irritability
• Decreased mental and physical performance
• Disruption of hunger, which can appear at inappropriate times or not at all

The loss of one hour of sleep may not seem significant, but it has a notable impact. Research from the American Academy of Sleep Medicine (AASM) has found that about 55% of adults feel tired after the time change. “Many adults already suffer from chronic sleep deprivation or sleep disorders. This change exacerbates their symptoms,” says Jennifer Martin, a professor at the David Geffen School of Medicine.

The most immediate effect is the change in melatonin secretion, the hormone that regulates wakefulness and sleep based on sunlight. Light inhibits melatonin production, delaying sleep.

According to Dr. Spira, “Exposure to light near bedtime makes it harder to fall asleep at the usual time and can reduce sleep duration. We function better when the sleep-wake cycle follows the sun. The consequences of insufficient sleep include reduced cardiovascular health, increased diabetes and obesity, worse mental health, lower cognitive performance, and an increased risk of traffic accidents,” he adds.

The Main “Victim” – The Circadian Rhythm
The circadian rhythm, the body’s internal clock, aligns with light exposure. Morning light helps us wake up naturally and sleep at the right time. Additionally, it boosts mood. Evening light, on the other hand, seems to delay sleep, making it harder to wake up in the morning. With daylight saving time, our daily routine moves one hour ahead, but the movement of the sun doesn’t change. Therefore, the body no longer aligns with the movement of the sun.