It feels unfair. I will be sacrificing an hour of sleep tonight.
With Daylight Saving Time (DST) starting in the United States in the summer, the clocks are set to move forward by an hour tonight at 2 a.m. local time. This means the new local daylight saving time will be 3:00 AM.
Scientists are expressing concerns that apart from causing sleepiness, the transition to daylight saving time could have adverse effects on our health. According to Dr. Beth Murrow, a neurology professor and director of Vanderbilt’s sleep division, the clock change leads to a slight increase in strokes, heart attacks, car accidents, and sleep deprivation.
The impact of “springing forward” is not limited to the elderly but also affects young people. Research published in the Journal of Clinical Sleep Medicine revealed that teenagers lost an average of 2 hours and 42 minutes of sleep on weeknights after the time change in a 2015 study.
Dr. Murrow emphasizes the importance of morning light for setting our body clocks, improving mood, and aiding sleep. She suggests that the shift in light from morning to evening due to changing clocks for almost eight months could have health effects.
Despite the challenges posed by losing an hour of sleep, there are practical tips to counteract the effects:
1. Adjust your bedtime earlier for a few days before the clock change.
Experts recommend gradually going to bed 15 to 20 minutes earlier each night in the week leading up to daylight saving time.
American Academy of Sleep Medicine mentions that around 30 to 35 percent of adults experience temporary insomnia symptoms due to sudden changes in sleep schedules, such as the clock change.
Adapting slowly to the new time can help ease the transition and provide some extra rest,” says Dr. Murrow.
2. Get exposure to bright light in the morning
Daylight Saving Time aims to extend daylight in the evening, but this may disrupt your natural sleep-wake cycle. Exposing yourself to natural light in the morning can help set your body clock, making it easier to sleep at night.
3. Avoid long naps and late-day caffeine, opt for exercise instead
Avoiding long naps and caffeine late in the day can help regulate your sleep. Instead, engage in physical activity which can promote better sleep at night.
Exercise should be done at least 90 minutes before bedtime to avoid disruptions in sleep caused by increased endorphins and core body temperature.
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4. Limit screen time before bed
Exposure to blue light from screens like cell phones can interfere with melatonin production, affecting sleep. Try to avoid using electronic devices before bedtime to promote better sleep.
Watching content with blue light before bed, like news, can hinder relaxation and sleep after the clock change.
Consider abolishing Daylight Saving Time
Many experts suggest abandoning Daylight Saving Time due to its negative impacts on health. Living on Standard Time year-round could have health benefits compared to Daylight Saving Time’s schedule changes.
Dr. Murrow and Professor Alice Gregory advocate for a permanent Standard Time to align better with our natural circadian rhythms and improve overall well-being.
About our experts:
Dr. Beth Murrow is a neurology and sleep medicine professor, director of Vanderbilt’s Sleep Division, and advocate for sleep research related to medical conditions and genetics.
Alice Gregory, a psychology professor at Goldsmiths University, has contributed to various areas of sleep research and promotes public engagement with science through her work and publications.
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Source: www.sciencefocus.com
