By Ori DeVera, DO
Southwest Medical, part of Optum
The start of daylight saving time on March 8 and turning our clocks an hour ahead for another six months, also marks an influx of news coverage on the pros and cons of continuing to observe the practice.
Some studies have shown that changing the clocks twice a year can be detrimental to the body’s circadian rhythm and overall health and safety.[1] During the spring transition from standard time to daylight saving time, some research has also shown an increase in missed medical appointments, emergency room visits and return visits to the hospital.[2]
As we prepare to “spring forward” on March 8, what’s the best way to approach daylight saving time and its potential health effects?
Daylight saving time
In most of the U.S., daylight saving time begins the second Sunday in March and ends on the first Sunday in November. In March, when you “spring forward,” clocks are set ahead by one hour, and in November, when you “fall back,” clocks are set back by one hour.[3]
But even though the change is just an hour, those 60 minutes have been shown to have negative effects on sleep patterns – especially in the first few days following the time change.[4]
How much sleep do we need?
According to The American Academy of Sleep Medicine and Sleep Research Society, the amount of sleep needed depends on your age.[5] For most healthy adults between 18 and 60 years old, seven or more hours per night is recommended.[6]
The quality of sleep is also important to your health.[7] According to the Centers for Disease Control and Prevention, some signs of poor sleep can include trouble falling asleep, waking up repeatedly during the night and feeling sleepy or tired even after getting enough sleep.[8]You should speak with your healthcare provider if you regularly have problems sleeping or if you notice signs or symptoms of common sleep disorders.[9]
Why does the time change impact sleep?
Disrupting your regular sleep-wake schedule—like during the transition to daylight saving time—can significantly affect your circadian rhythm. This internal body clock regulates physical, mental, and behavioral functions in response to light and darkness over a 24-hour cycle. For example, most people sleep at night and are awake during the day due to this rhythm. Shifting from standard time to daylight saving time has been linked to a rise in cardiovascular health issues, including a higher risk of heart attacks, strokes, and hospital visits caused by sudden irregular heart rhythms.[10]
During the spring shift to daylight saving time, there’s often a rise in missed medical appointments, more emergency room visits, and hospital readmissions.[11] Traffic safety also becomes an issue, as losing sleep from the time change can impair thinking, decision-making, and alertness. As a result, there’s a noticeable nationwide uptick in traffic accidents following the start of daylight saving time each year.[12]
What can you do to prepare for the time change?
There are several simple actions you can take to help improve your sleep quality – tips that may be especially beneficial when we change the clocks, but which can help us sleep better throughout the year:
- Going to bed and getting up at the same time every day[13]
- Keeping your bedroom quiet, relaxing, and at a cool temperature[14]
- Turning off electronic devices at least 30 minutes before bedtime[15]
- Avoiding large meals and alcohol before bedtime[16]
- Avoiding caffeine in the afternoon or evening[17]
- Exercising regularly and maintaining a healthy diet.[18]
Planning ahead is a great start. While many of our clocks are designed to change automatically now, for those that do still require a manual change, set your clock to the new time the night before, so you’re already prepared on Sunday morning. Also, in the week leading up to the time change, slowly adjust your schedule. You can incrementally shift your meal times, and your sleep and exercise schedules, to help your body and mind be better prepared.[19]
Practicing good sleep habits will help minimize the effects of the clock change, so it’s definitely worth making the effort. Your mind and body will thank you for it.
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[1]https://jcsm.aasm.org/doi/10.5664/jcsm.8780
[2]https://jcsm.aasm.org/doi/10.5664/jcsm.8780
[3]https://www.thensf.org/how-does-the-clock-change-impact-our-roadways/
[4] https://jcsm.aasm.org/doi/10.5664/jcsm.8780
[5]https://www.cdc.gov/sleep/about/index.html
[6]https://www.cdc.gov/sleep/about/index.html
[7] https://www.cdc.gov/sleep/about/index.html
[8]https://www.cdc.gov/sleep/about/index.html
[9]https://www.cdc.gov/sleep/about/index.html
[10]https://jcsm.aasm.org/doi/10.5664/jcsm.8780
[11]https://jcsm.aasm.org/doi/10.5664/jcsm.8780
[12]https://www.thensf.org/how-does-the-clock-change-impact-our-roadways/
[13]https://www.cdc.gov/sleep/about/index.html
[14]https://www.cdc.gov/sleep/about/index.html
[15]https://www.cdc.gov/sleep/about/index.html
[16]https://www.cdc.gov/sleep/about/index.html
[17]https://www.cdc.gov/sleep/about/index.html
[18] https://www.cdc.gov/sleep/about/index.html
[19] https://www.thensf.org/how-does-the-clock-change-impact-our-roadways/
