How to Navigate Daylight Saving Time Disruption

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The days are starting to get longer and it will soon be time for the clocks to “turn forward” as daylight saving time begins in March.

Moving clocks forward one hour can disrupt our circadian rhythms, which usually happens at least twice a year: with the beginning and end of daylight saving time.

Circadian rhythms are 24-hour cycles that are part of the body’s internal clock. They run in the background to carry out essential functions and processes, including appetite, alertness/drowsiness, and body temperature. The sleep-wake cycle is one of the most important and well-known circadian rhythms, according to the Sleep Foundation. Time changes altered those rhythms.

“The hour gained or lost with daylight saving time changes may not seem like a big deal, but that small change is enough to be detrimental for many people,” said Dr. Ashley Thomas, a family physician with ThedaCare Physicians-Clintonville.

Effects of daylight saving time

This year, we will move forward to March 10. With the start of daylight saving time, we will move our clocks forward one hour. While many of us may feel groggy and grouchy with the time change, the effects of daylight saving time can be more profound.

When we set our clocks forward, we will go to bed and get up before our internal clocks are ready to do so. The change may cause an outage that lasts for the duration of daylight saving time. This, in turn, can lead to potential health impacts, including an increase in strokes, heart attacks, stress, and mood disorders.

Of course, the change can also negatively affect sleep. Poor sleep can make someone feel fatigued, unfocused, and forgetful. Chronic sleep problems can increase your chances of developing heart disease, type 2 diabetes, dementia, and some cancers. It can also interfere with mood and mental health, as well as daily tasks, such as working and driving.

“Your body needs sleep to function properly,” Dr. Thomas said. “When you consistently don’t get enough sleep, there can be a real impact on a person’s health.”

Management of schedule changes

In recent years, there has been a push in Congress to transition to permanent daylight saving time. Due to the adverse health effects of daylight saving time, many experts advocate abolishing daylight saving time in favor of permanent standard time.

For now, we must continue to manage the twice-yearly changes between daylight and standard time. The good news is that you can take steps to minimize the impact of time change. Health experts recommend:

  • Start gradually adjusting your sleeping and waking hours in the days before the change. Shift your bedtime 15 to 20 minutes earlier each night for a few days before the spring shift. (In the fall, delay bedtime by 15 to 20 minutes to help adjust to the standard schedule.)
  • Slowly adjust other daily routines, such as meal times, in the days before the change.
  • On Saturday night, set your clock to the new time and go to bed at your usual time.

“Use daylight to help your body adapt,” Dr. Thomas recommended. “Go outside on Sunday morning and enjoy the light, and at night, dim the lights. “This can help reset your internal clock.”

Healthy sleep at any time

The National Sleep Foundation’s Sleep Awareness Week also begins March 10. The celebration is dedicated to raising awareness about the connection between sleep, health and well-being.

Adults should sleep seven to nine hours a day. To set the stage for a good night’s sleep, the National Sleep Foundation recommends these steps:

  • Let the light in. Spend time in bright light during the day.
  • Exercise. Regular physical activity promotes healthy sleep. Try to spend 30 minutes a day, five days a week.
  • Follow consistent meal times. Eat your meals at around the same time every day.
  • Avoid sleep disturbers. Stay away from heavy meals, nicotine, caffeine, and alcohol before bed.
  • Chill out. Follow a consistent, relaxing bedtime routine.
  • Maintain a routine. Go to sleep at the same time every night and get up at the same time every morning, even on weekends.
  • Take care of your environment. Put devices aside an hour before bedtime and sleep in a cool, dark, and quiet environment.

“When you prioritize sleep health, you’re likely to see benefits to your mood and well-being as well,” Dr. Thomas said.

If anyone would like to talk about their sleep concerns, Dr. Thomas recommended speaking with a primary care provider. To schedule an appointment, visit ThedaCare.org/MyChart.

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