Understanding the Effects of Daylight Saving Time
If you’re feeling a tad tired today, you’re not alone. Millions of Americans have experienced fatigue after moving their clocks ahead for Daylight Saving Time (DST), a practice aimed at extending evening daylight during the summer months.
Grogginess and Health Risks
This year, residents in every state except Arizona and Hawaii lost an hour of sleep due to the transition. While one hour may seem insignificant, research indicates this shift can lead to increased traffic accidents, cardiovascular events, and mood disturbances. ‘DST is a bear,’ said Nancy Stewart, D.O, assistant professor at the University of Kansas School of Medicine.
The Science of Sleep
Statistics reveal that one in three American adults do not get enough sleep. Sleep regularity, which refers to sticking to consistent sleep and wake times, plays a crucial role in overall health. A UK study highlighted that irregular sleep patterns can increase the risk of premature mortality more than sleep duration itself. DST can disrupt our body’s circadian rhythm, making it harder for us to adjust.
Preparing for the Change
Catherine Siengsukon, Ph.D., director of the Sleep Health and Wellness Laboratory, likens the adjustment to DST to jet lag. Ideally, people should gradually move their bedtime and wake-up time earlier by 10-15 minutes in the days leading up to the change. ‘But that’s not possible or liked by most people,’ she noted.
Expert Tips for Adjusting
To help mitigate the effects of this yearly change, Siengsukon and Stewart recommend several strategies:
- Expose yourself to bright light upon waking to signal your body it’s time to start the day.
- Maintain your new wake-up time, even if you feel tempted to sleep in.
- Avoid naps unless necessary for safety purposes, such as before driving.
- Stay active and seek light exposure throughout the day to combat daytime sleepiness.
- Wait until you feel sleepy to go to bed, allowing your body’s cues to guide you.
- Establish a calming bedtime routine that signals it’s time for sleep.
- Limit caffeine intake late in the day.
- Avoid alcohol, exercise, and screen time close to bed.
- Ensure your sleep environment is comfortable and conducive to rest.
Looking Ahead
As Daylight Saving Time continues to impact our schedules, understanding its effects can help us adapt and maintain better health. With proper preparation and self-care, we can minimize the disruption and remain alert and focused.
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