Spring is here!
For some, longer days and more light are a mood boost — especially for those who suffer from seasonal affective disorder. However, the shift to daylight saving time has also been shown to increase the risk of some serious health issues. "Springing forward" is often a welcome change, but it can also impact our sleep patterns, and our mental and physical health as a result.
“Our bodies have an internal clock that doesn’t change just because we change the clocks,” said Dr. Malaika Stoll, senior medical director at Blue Shield of California. “It can take about a week, sometimes longer, to adjust and to get a full night’s sleep.”
Loss of sleep
The most immediate effect of daylight saving time is the loss of one hour of sleep. This may not seem like a big deal, but for many people, it can be a major disruption to their daily routine.
Dr. Stoll shares that sleep plays a critical role in our overall health and well-being, from regulating our appetite and metabolism, to supporting immune function, cognitive performance and mood. “When we don't get enough sleep, we may experience a range of negative effects, including fatigue, irritability and difficulty concentrating,” she said.
Other health implications
The time change has also been shown to increase risks of more serious health problems. According to the American Heart Association, studies have shown that there is a 24% increase in heart attacks and an 8% increase in strokes during the first week after the spring transition.
The loss of sleep and disruption to our natural circadian rhythm can also affect cognitive function, including attention, memory and decision-making. A study by the University of Colorado of 732,000 car accidents over two decades found that the annual switch to daylight saving time has been associated with a 6% increase in fatal car crashes during the workweek following the time change.
The time change hits teenagers especially hard
Early school start times already pose challenges for adolescents, according to the American Psychological Association. Teens’ natural sleep-wake cycles shift during puberty, making it difficult to fall asleep before 11 p.m. Early start times can lead to chronic sleep deprivation, adversely affecting academic performance and mental health and increasing the risk of car accidents. Losing an hour of sleep in the spring amplifies this challenge.
“Even without the lost hour of sleep, we already see students bleary-eyed in their morning classes because school starts earlier than their bodies want to wake up,” said Dr. Stoll. “Daylight saving time makes the school bell seem even earlier.”
Fortunately, there are a few things we can do to help ourselves and our families during the time change.
5 tips for a smoother transition to daylight saving time
- Make a gradual adjustment: Start adjusting your sleep schedule a few days before the time change by going to bed 15-30 minutes earlier each night. This may mean limiting caffeine, eating dinner a little earlier and other small changes to your routine.
- Get morning sunlight: Exposure to natural light in the morning helps regulate our circadian rhythm, so try to get outside or open your curtains as soon as possible after waking up.
- Avoid screens before bed: The blue light emitted by smartphones, tablets and computers can suppress melatonin production, making it harder to fall asleep. Try to avoid screens for at least an hour before bedtime.
- Keep naps short: A 20-30 minute nap can help, but longer may disrupt your sleep.
- Lighten the load: Plan for a lighter day on March 10 and 11 with fewer responsibilities at work and school, knowing that you may be tired.
Though waking up the few days after the time change may be a challenge, you can enjoy the early evenings and the extra hour of sunlight by going outside for a walk or other physical activity. “By taking steps to protect sleep, and generally making healthy choices, we can minimize the negative effects of the time change,” said Dr. Stoll. “Turn in early this week so that you will be refreshed and ready for the new season.”
Mark your calendars to set any manual clocks forward on March 9 and take good care of yourself — spring is just around the corner!