As the U.S. prepares to “spring forward” into daylight saving time (DST), millions of Americans will lose an hour of sleep. This change can have more than just a temporary impact on our mood; it can also affect our health.
When DST begins, the darker mornings and brighter evenings can disrupt our body’s internal clock, leading to sleep problems that can last for weeks. Studies have shown an increase in heart attacks and strokes shortly after the spring time change.
To ease the transition, experts suggest getting more morning sunlight to help reset your circadian rhythm. This can improve sleep quality and overall health.
When Does Daylight Saving Time Start?
Daylight saving time starts on the second Sunday in March at 2 a.m., when clocks “spring forward” by one hour. This change will reverse on the first Sunday in November when clocks “fall back” by one hour. However, some regions like Hawaii and most of Arizona do not observe DST, sticking to standard time year-round.
Preparing for the Time Change
Some people prepare by going to bed a bit earlier a few nights before the change. However, with many Americans already not getting enough sleep, catching up can be challenging.
How Daylight Saving Time Affects Your Brain
The brain has a natural 24-hour cycle, or circadian rhythm, which is influenced by sunlight and darkness. Morning light helps reset this rhythm, while evening light can delay sleep by reducing melatonin production. This disruption can lead to sleep deprivation, which is linked to heart disease, cognitive decline, obesity, and other health issues.
Health Risks of the Time Change
The time change can temporarily increase fatal car crashes, especially in the mornings, due to sleep deprivation. There is also a notable connection to heart health, with studies showing an uptick in heart attacks and strokes following the spring time change.
How to Prepare for Daylight Saving Time
To adjust to the new schedule, try these tips:
Gradually adjust your bedtime: Move your bedtime 15 to 20 minutes earlier each night for a few days before the change.
Get morning sunlight: Spend time outside in the morning to help reset your circadian rhythm.
Adjust daily routines: Move up activities like dinner or exercise to help your body adapt.
Avoid afternoon naps and evening screen time: These can make it harder to adjust to an earlier bedtime.
There is ongoing debate about ending the time change. Some propose making DST permanent, while others recommend sticking with standard time year-round to align better with natural rhythms and improve health.
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