It feels harsh. Being forced to sacrifice valuable sleep is tough. In the United States, Daylight Saving Time (DST) will begin on March 9, 2025. At 2am local time, the clock will spring forward an hour, skipping straight to 3am.
Not only does this make the following day feel a bit groggy, but experts are growing concerned about the potential negative impacts of the DST switch on our health.
“When the clock changes, there is a slight increase in stroke, heart attack, car accidents, and sleep loss,” says Vanderbilt’s Director of Sleep, Dr. Beth Malow to BBC Science Focus.
The effects of this time shift are felt not only by the youth but also by older individuals. A study published in the Journal of Clinical Sleep Medicine in 2015 found that teenagers lose approximately 2 hours and 42 minutes of weekday sleep after the time change.
Mallow continues, “It has health repercussions for nearly eight months due to the shift in light exposure from the morning and evening times.”
“Morning light is essential for waking up, regulating our biological clock, and enhancing our mood. We use light therapy in the morning to treat seasonal affective disorders and improve sleep quality. Exposure to morning light supports nighttime sleep, while evening light disrupts it.”
However, all hope is not lost. Here are some simple strategies to alleviate the impact of losing that hour:
1. Back up your bedtime for a few days before the clock change
While it may be too late this time, keep this in mind for the future. Sleep experts recommend gradually shifting your bedtime 15-20 minutes earlier each night leading up to the time change.
According to the American Academy of Sleep Medicine, sudden changes in sleep schedules, such as switching to daylight saving time, can lead to temporary insomnia symptoms affecting about 30-35% of adults.
By easing into it gradually, Malow suggests, “you can adjust to the new time and get a bit more sleep in the process.”
If you’re short on time and feeling drowsy, going to bed earlier on the night of the time change can also be helpful.
2. Expose yourself to bright light in the morning
Daylight Saving Time aims to provide an extra hour of sunlight in the evening. While this is ideal for post-work socializing, it may disrupt natural sleep-wake cycles and circadian rhythms.
To help you wake up in the morning and consequently sleep better at night, exposing yourself to bright light is crucial. Malow recommends natural light for this purpose, especially as the sun rises earlier during the summer months.
“Morning bright light exposure helps synchronize your biological clock,” she explains. “Aligning your clock will improve your nighttime sleep.”
3. Avoid lengthy naps and late-day caffeine. Opt for exercise instead
If you enjoy taking naps (who doesn’t?), this news may be disappointing. However, if you want to maintain good sleep, avoiding long naps is essential.
“Naps and caffeine impair our ‘sleep drive’,” Malow clarifies. Her solution? Engage in physical exercise instead.
“Physical activity in the afternoon energizes us during that afternoon slump, but comes bedtime, it promotes sleepiness. It enhances our sleep drive,” she adds.
But remember, avoid exercising just before bedtime, as it can stimulate endorphins and raise body temperature, both of which can interfere with sleep.
4. Put away your phone before bedtime
You’ve likely heard this advice before, but it remains just as relevant, particularly when the clock springs forward an hour. Bright light at night, especially from screens emitting blue light, can disrupt your sleep.
Blue light, found in LED screens, inhibits the natural release of melatonin in the brain, a hormone that regulates sleep. Additionally, content like news can trigger anxiety before bed.
Perhaps it’s time to eliminate daylight saving time
While the aforementioned strategies can minimize the impact of the time change, many experts are calling for the abolishment of this antiquated practice entirely.
So, should standard time become the new norm?
Alice Gregory, a psychology professor at Goldsmith’s, believes so. She argues that permanent standard time aligns better with our circadian rhythms compared to daylight saving time.
Mallow echoes this sentiment, stating, “Most individuals are quite fatigued by the interaction.”
About our experts:
Dr. Beth Malow is a neurology and pediatrics professor, Director of the Vanderbilt Sleep Division, Chair of Barry Donations for Cognitive Childhood Development, and Vice-Chair of Clinical Research at Vanderbilt University, USA. She is board-certified in Neurology and Sleep Medicine, conducting research on sleep and its medical and genetic implications.
Alice Gregory is a psychology professor at Goldsmith’s. She conducts research on the link between sleep and mental health, behavioral genetics, sleep paralysis, and nightmare disorder. She is also a prolific science communicator, publishing articles in various outlets like Guardian, GQ UK, and Slate fr.
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Source: www.sciencefocus.com
