It's that time again!
On Sunday, March 9, we will "spring forward" by turning the clocks one hour ahead at 2 a.m. to begin the annual time change into daylight saving time (DST).
This will result in more sunlight during the day, and to the chagrin of many people, will also result in the loss of an hour of sleep. This can have an impact one's health, according to sleep experts. Here are a few things to consider.
Negative impacts on health include:
- Disrupted Sleep Patterns: The one-hour shift can disrupt your circadian rhythms, leading to sleep deprivation. Many people find it difficult to adjust their sleep schedules, resulting in feeling groggy and less focused.
- Increased Risk of Heart Problems: Studies have shown an increase in heart attacks and strokes following the switch to DST. The stress of adjusting to the new time can elevate inflammatory markers in the body.
- Higher Risk of Accidents: The change can lead to a rise in car accidents due to reduced alertness and fatigue. Research indicates a 6% increase in fatal traffic accidents just after the spring transition.
- Mental Health Issues: DST can exacerbate mental health conditions like depression and anxiety. The disruption in sleep and circadian rhythms can also worsen mood disturbances.
- General Fatigue and Reduced Performance: The initial days after the switch can lead to general fatigue, reduced cognitive performance and lower productivity.
“For many, losing one hour of sleep will make them feel fatigued,” said Dr. Kendra Becker, a Kaiser Permanente Sleep Medicine expert. “Hence, this often can affect one’s ability to perform tasks. Additionally, sleep-deprived children can experience difficulties in school and potentially even have worsened behavior.”
To help you cope with the upcoming time change, Dr. Becker offered the following tips to adjust to the time change more efficiently and minimize any potential negative health effects.
- Gradual Adjustment: Start adjusting your sleep schedule by 10-15 minutes earlier each night a few days before the switch. This gradual change can help your body adapt more smoothly.
- Consistent Sleep Routine: Maintain a consistent sleep schedule, even on weekends. Going to bed and waking up at the same time every day helps regulate your internal clock.
- Morning Light Exposure: Spend time outside in the morning light. Natural light helps reset your circadian rhythm and can make it easier to wake up earlier.
- Limit Evening Light: Reduce exposure to bright screens and artificial light in the evening. This can help signal to your body that it's time to wind down.
- Healthy Sleep Environment: Ensure your bedroom is conducive to sleep – cool, dark and quiet. Consider using blackout curtains and white noise machines if needed.
- Avoid Stimulants: Limit caffeine and alcohol intake, especially in the afternoon and evening. These can interfere with your ability to fall asleep.
- Be Patient: Give yourself time to adjust. It might take a few days for your body to fully adapt to the new schedule.
“There’s little doubt that losing an hour of sleep will be difficult for many in the beginning, but you can do something about it,” said Dr. Becker, who is the medical director of the Sleep Center at Kaiser Permanente San Bernardino. “With the right attitude and taking the necessary steps, you can minimize the impact.”
Daylight saving time will last for nearly nine months, ending on Nov. 2. On that date, clocks will fall back one hour, and the entire country will once again be on standard time.
Visit kp.org/sleep for valuable advice on how to get better sleep.