As the U.S. Prepares to End Daylight Saving Time (DST) this Sunday, health experts remind us that shifting the clocks is not as harmless as it might seem. While gaining an extra hour of sleep can be appealing, it also brings potential health consequences.
Studies reveal that these time changes affect our sleep patterns, mood, and even physical health, raising risks for issues like strokes and car accidents. Understanding how to ease this transition can make a big difference, and with some simple adjustments, it’s possible to reduce these risks and settle into the new time.
The History and Purpose of Daylight Saving Time
Daylight saving time was first implemented in the United States in 1918, primarily as a measure to conserve energy during World War I. The idea was to align waking hours with daylight hours, thereby reducing the need for artificial lighting.
Contrary to popular belief, however, farmers were not advocates of DST; they found it disruptive to their routines, as it shifted the times for labor and productivity with natural light. Benjamin Franklin, often mistakenly credited with the idea, did suggest aligning schedules with daylight in a satirical essay, but it wasn’t a serious proposal.
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After some periods of inconsistent observance across regions, the Uniform Time Act of 1966 was introduced to synchronize DST nationwide. However, states and territories were given the choice to opt out. Hawaii and most of Arizona, as well as several U.S. territories including Puerto Rico, Guam, and American Samoa, do not observe daylight saving time.
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Over the years, debates have persisted about the benefits and drawbacks of DST, with recent studies showing that the energy savings may be negligible. Despite this, many regions continue to follow the practice, resetting clocks twice a year.
How Daylight Saving Time Impacts Health
Although falling back may seem easier to adjust to than springing forward, the transition still affects our biological rhythms, impacting both physical and mental health. Research points to several areas where DST can have adverse health effects, especially during the transition period.
- Sleep Disruptions and Circadian Rhythm
Our internal clocks, or circadian rhythms, guide daily patterns in sleep and wakefulness, aligning with the natural cycle of daylight. Even a shift of one hour can disturb this balance.
As psychologist Shelby Harris explains, the added hour of sleep gained from “falling back” may seem like a benefit, but it often leads to early-morning awakenings and difficulties falling asleep at night.
This disruption may be more pronounced in individuals who are already sensitive to changes in sleep patterns, causing a ripple effect on daily functioning, mood, and overall well-being.
These disturbances occur because our bodies are accustomed to consistent light exposure, which regulates melatonin production, the hormone responsible for sleep. Shifting the clocks can interfere with this cycle, leading to grogginess, reduced focus, and fatigue. For those already managing sleep disorders, this transition can exacerbate symptoms, complicating the adjustment.
- Increased Stroke and Cardiovascular Risks
Interestingly, studies reveal a connection between time changes and cardiovascular health. A 2016 Finnish study highlighted that the risk of ischemic stroke, a common type caused by blood clots in the brain, increases in the days following a clock adjustment.
This increased risk is thought to stem from disruptions in circadian rhythms, which can influence blood pressure, stress levels, and inflammatory responses. Although the risk typically returns to baseline after a few days, for individuals with existing health concerns, even a temporary rise in stroke risk can be significant.
Additionally, the transition to standard time has been linked to a slight increase in heart attacks, especially in people with preexisting cardiovascular conditions. The time change imposes a physiological strain as the body attempts to reset, which can be especially challenging for those with heart issues. This further underscores the importance of preparing ahead to ease the body into the new schedule.
- Impact on Mood and Mental Health
Shorter days and decreased sunlight during the fall and winter months can have a direct impact on mental health. A Danish study from 2016 indicated an increase in depression diagnoses immediately after the transition to standard time.
The reduction in daylight hours and earlier evenings can trigger or exacerbate symptoms of seasonal affective disorder (SAD), a type of depression that affects approximately 5% of Americans. SAD is often linked to lower levels of sunlight exposure, which can affect serotonin levels, a neurotransmitter related to mood.
Beyond SAD, general mood disturbances can arise due to the sudden change in light exposure and the disruption of the body’s natural sleep cycle. For many, the transition to earlier darkness in the evening affects productivity and socialization, which may lead to feelings of isolation or reduced motivation.
Those already managing mental health conditions, including depression and anxiety, may find the adjustment period particularly challenging.
How to Prepare for the End of Daylight Saving Time
While the health impacts of daylight saving time adjustments are notable, there are steps you can take to minimize these effects. Preparing your body for the change can reduce the likelihood of sleep disruptions, mood swings, and physical health issues.
- Gradually Adjust Your Schedule
One of the most effective ways to ease into the new time is to gradually shift your sleep and wake times before DST ends. Sleep expert Natalie Dautovich suggests adjusting your bedtime and wake-up time by about 15 minutes in the days leading up to the time change.
This gradual adjustment can help your body’s internal clock adapt more smoothly, making it less of a shock when the clocks officially shift. Minor changes over a few days allow your circadian rhythm to recalibrate without causing significant disruptions in sleep quality or duration.
- Establish a Calming Bedtime Routine
Creating and sticking to a calming bedtime routine can signal to your body that it’s time to wind down. Reducing exposure to blue light from electronic devices, avoiding heavy meals and caffeine close to bedtime, and engaging in relaxing activities like reading or gentle stretching can promote better sleep.
Licensed clinical neuropsychologist Judy Ho emphasizes that having a consistent routine, particularly during times of transition, is key to helping the body relax and prepare for sleep.
Mindfulness or meditation practices in the evening can further aid relaxation, reducing stress levels and promoting a sense of calm. By maintaining a routine that signals sleep readiness, you can counteract the disruptive effects of the time change.
- Increase Exposure to Morning Sunlight
Light exposure plays a crucial role in regulating our sleep-wake cycle. Stanford University professor Jamie Zeitzer advises getting ample sunlight first thing in the morning after the time change.
Exposure to bright light early in the day helps reset the body’s internal clock, aligning it with the new schedule. This morning light helps signal wakefulness, while reducing the likelihood of drowsiness and sleep disruptions later in the day.
When natural sunlight isn’t readily available, such as in regions with heavy cloud cover or shorter daylight hours, light therapy or sun lamps can be effective alternatives. Studies show that consistent light exposure in the morning can improve mood, increase alertness, and reduce symptoms associated with seasonal depression, enhancing overall well-being as the body adjusts.
- Stick to New Sleep and Wake Times
Once the clocks have changed, it’s essential to stick to the new routine. Maintaining consistency with sleep and wake times, even on weekends, can help solidify the transition and prevent further disruptions to your circadian rhythm.
Avoiding naps during the day can also aid in adjusting to the new schedule, as daytime sleep can make it more challenging to fall asleep at night. By adhering to a stable routine, your body will adapt more readily, reducing the negative health impacts of the shift.
As the U.S. prepares to end daylight saving time, it’s clear that even a seemingly minor time change can have significant effects on health and well-being. While gaining an hour of sleep may feel beneficial, disruptions to the circadian rhythm can still cause issues ranging from sleep problems to increased stroke risk and mood disturbances.
The history of DST shows that while it was originally intended to conserve energy, modern research challenges its overall efficacy and raises questions about its impact on health.
With a few simple adjustments, however, you can minimize the potential downsides and make the transition more manageable. By preparing ahead, adjusting sleep schedules gradually, and prioritizing routines that promote rest and exposure to sunlight, you can help your body adapt more easily and reduce the risks associated with this seasonal shift.
let’s enjoy few years on earth with peace and happiness….✍🏼🙏