Tips for dealing with upcoming time change
Daylight Saving Time is coming to an end on Nov. 3. That means shorter periods of daylight and a change in our circadian rhythm that is about to wreak havoc on our sleep schedule as well as our health.
While springing forward in March causes us to lose an hour of sleep, falling back in November allows us to gain an hour — but that doesn’t mean our bodies will appreciate it either way.
“It might not seem like as big of a deal as losing that hour in the spring, but anytime there’s a disruption to our circadian rhythm, it can throw us off and cause some problems,” said Dr. Christopher Valentine, medical director for Optum Care of Utah and Idaho. “Our bodies have normal hormonal cycles that secrete different hormones while we’re sleeping. When we make even just that one hour change, it can affect our physical and behavioral health.”
Circadian rhythm is basically an internal clock. It prepares the body for sleep, activity and even eating. When disrupted, it can affect the natural sleep-wake cycle and cause fatigue, headaches, slow reaction time, waking up too early, not being able to concentrate as well, increased traffic accidents and even heart attacks and strokes, Valentine said.
“For some individuals who have predisposing risk factors for heart attack or stroke, any kind of stressor can put them over the edge, and that is especially true in the spring when people lose an hour,” he said.
The fall change can also cause an increase in seasonal affective disorder, or SAD, in some people, which is a type of depression a person suffers when they don’t get enough light.”
According to its website, the American Academy of Sleep Medicine supports the elimination of daylight saving time.
“A permanent standard time (in the fall) is best aligned with human circadian biology and provides distinct benefits for public health and safety,” the website states. “During daylight saving time, we tend to go to bed and fall asleep later at night, resulting in sleep loss. The spring and fall time changes also can disrupt our sleep schedule and have a negative effect on the quality of our sleep.”
Valentine said light plays a crucial role in our health and that there are several things people can do to help their body and mind make the one-hour switch.
“Move into it gradually,” he said. “Make small changes by just a few minutes each day for about a week or two. It’s kind of like our kids at the end of summer. When we know school is going to start soon, we usually get them slowly back into their sleep/wake schedule.”
Here are some tips:
Seek out sunshine, especially in the morning. This will help increase alertness throughout the day. Consider purchasing a light therapy lamp if you are prone to SAD. Don’t drive when drowsy. Turn off electronics one to two hours before going to sleep. Blue light can negatively impact sleep. Consider downloading an app that filters or blocks out blue light. Avoid caffeine after lunch and alcohol before bed. Update clocks in advance. Nap in moderation — no longer than 20 minutes.
