How to prepare for potential health effects of upcoming end to daylight saving time
The positive side: You'll enjoy an amazing additional hour of sleep. The downside: It will be pitch black by late afternoon for the next few months across the United States.
Daylight saving time comes to an end at 2 a.m. local time this coming Sunday, November 3. Make sure to turn your clocks back one hour before you go to sleep. We'll stick to standard time until March 9, when we will "spring forward" and shift back to daylight saving time.
The shift to spring can be challenging for your body. The transition to darker mornings and brighter evenings can disrupt your internal clock, making it difficult to go to sleep at a regular hour for several weeks or more. Research has even shown an increase in heart attacks and strokes shortly after the time change in March.
"Falling back" can seem simple, but it might still require some time for your body to adapt to the changes in your sleep routine. Additionally, there are challenges like ending your workday while it's dark outside or finding time to exercise during daylight. Individuals who experience seasonal affective disorder, a form of depression often associated with the longer nights and reduced sunlight in the fall and winter months, may also have a tough time during this transition.
Certain health organizations, such as the American Medical Association and the American Academy of Sleep Medicine, believe it’s time to eliminate daylight saving time. They argue that maintaining standard time is more in sync with natural daylight and human biology.
The majority of countries do not practice daylight saving time. Among those that do, primarily located in Europe and North America, the dates for changing the clocks can differ.
Two states, Arizona and Hawaii, remain on standard time and do not observe any changes.
Here's what you should understand about the biannual tradition.
How the body responds to light
The brain has a central clock that gets adjusted by the amount of light and darkness we experience. This circadian rhythm operates on a cycle of about 24 hours, influencing when we feel tired and when we feel awake. As we grow older, these patterns shift, which explains why children who rise early often turn into teenagers who are difficult to wake up.
The morning light helps to reset our internal clock. As the day wears on and evening approaches, melatonin, a hormone that makes us feel sleepy, starts to rise. However, if there's too much light in the evening—like that extra hour we gain from daylight saving time—it can slow down the increase in melatonin, causing our sleep schedule to become mismatched.
The circadian clock impacts more than just sleep; it also plays a role in regulating heart rate, blood pressure, stress hormones, and metabolism.
How do shifts in time influence sleep patterns?
Just a single hour shift in the clock can disrupt your sleep patterns. This happens because, while the time on the clock alters, the starting times for work and school remain unchanged.
This is concerning since many individuals are already not getting enough sleep. Approximately one-third of adults in the U.S. manage to sleep for less than the advised seven hours each night, and over 50% of teenagers in the country fail to hit the suggested eight hours during weekdays.
Lack of sleep is associated with various health issues, including heart disease, memory and thinking problems, weight gain, and many other concerns.
How to get ready for the change in time
To ease the shock of a time change, some individuals gradually shift their bedtime in the days leading up to it. There are strategies to help with the transition, such as spending more time in natural light to help reset your body's internal clock for better sleep.
Is the U.S. ever going to eliminate the time change?
Sometimes, politicians suggest eliminating the time changes completely. One of the most notable recent efforts was a bipartisan bill called the Sunshine Protection Act, which aimed to keep daylight saving time in effect all year round. However, health professionals argue that the politicians have the situation reversed, insisting that standard time should be established as the permanent option.
