WASHINGTON — This Sunday, the majority of the United States will set their clocks forward by one hour as daylight saving time begins, a shift that can have impacts beyond mere sleepiness. The resulting disruption in one’s sleep schedule could potentially impact health.
The combination of darker mornings and extended evening daylight can throw off your internal clock, potentially leading to sleep disturbances for weeks after the time change. Some studies even indicate a noticeable increase in heart attacks and strokes following the shift in March.
To ease into this transition, exposing yourself to natural sunlight can be a beneficial strategy to help realign your circadian rhythm, promoting healthier sleep patterns.
Daylight saving time is set to take effect at 2 a.m. this Sunday, resulting in the loss of one hour of sleep for most Americans. This alteration will be reversed on November 2, as the clocks fall back, marking the end of daylight saving time. However, regions like Hawaii and most of Arizona, along with Puerto Rico, American Samoa, Guam, and the U.S. Virgin Islands, remain on standard time throughout the year.
Around the world, several countries also observe daylight saving time but may implement it on varying schedules. To mitigate the jolt to sleep schedules, some individuals opt to go to bed gradually earlier leading up to the change. With many Americans already not achieving the recommended seven hours of sleep, adjusting can be challenging.
The brain’s master clock, which influences sleepiness and alertness, is regulated by exposure to natural light and darkness. This circadian rhythm generally follows a 24-hour cycle and evolves with age. Morning light helps reset this rhythm, and in the evening, melatonin levels rise, promoting drowsiness. Elevated evening light, a consequence of daylight saving time, can delay this process.
Numerous health issues, including heart disease, cognitive decline, obesity, and others, are linked to sleep deprivation. This circadian rhythm also plays a role in other bodily functions like heart rate, blood pressure, stress hormones, and metabolism.
Studies show that fatal car accidents tend to spike in the days following the start of daylight saving time, particularly in the mornings, likely due to sleep loss. Similarly, research points to a rise in heart attacks and strokes in the immediate days after the time change. A correlation exists between the general prevalence of heart attacks on Monday mornings and the switch to daylight saving time might exacerbate this due to increased circadian disruption.
To prepare for this change, experts suggest gradually shifting your bedtime earlier by 15 or 20 minutes in the nights leading up to the adjustment. Rising earlier helps too, especially when combined with early morning sunlight exposure. Adjusting daily routines such as mealtimes and exercise can also aid the body in adapting.
However, naps and caffeine, alongside evening light from electronic devices, can hinder these adjustments. There remains ongoing discussion in the U.S. about potentially eliminating the time change altogether. While a Sunshine Protection Act aiming to make daylight saving time permanent has repeatedly stalled in Congress, some health organizations advocate for sticking to standard time year-round. They argue that this would better align with natural daylight and improve consistent sleep patterns.
