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Daylight saving time begins this weekend, meaning clocks will move ahead one hour this Sunday. This means while you will gain more hours of daylight for the spring and summer, people will initially lose an hour of sleep, and this can have big health impacts both immediately and long term.

Sleep experts say that the move to Daylight Saving time can affect everything from sleep patterns, cardiovascular and mental health, cognitive impairment,  risk of accidents and even digestive issues.

The lack of sleep while our bodies adjust to the time difference, causes an increase in heart attacks and strokes in the days immediately following the transition to Daylight Saving time. Insufficient sleep also contributes to brain fog impacting concentration and reaction time. This in turn creates an increased risk of accidents, including car crashes, particularly in the immediate days following the time change.  

The increased risk of heart issues and accidents means Daylight Saving time usually causes a . 

Sleep experts say patients can prepare for the loss of sleep, by slowly shifting their bed time  incrementally in the days leading up to daylight saving time on Sunday. 

Adjusting your body to the time change will not fully blunt the impact of daylight saving time. Sleep experts believe it’s not just the loss of an hour of sleep but the long term impact of being on daylight saving time accounts for additional absences from work, increased incidence of atrial fibrillation and even car accidents. 

Even though it feels nice to have the extra hours of daylight in the evening, once our bodies adjust to the time change the health impact doesn’t go away. Daylight saving time disrupts the natural circadian rhythms of the body. Circadian rhythms not only control a person’s sleep schedule but it also impacts bodily hormones including thyroid and cortisol levels.

“Our circadian rhythm is designed to be exposed to bright light when we get up in the morning, and it’s supposed to start getting darker in the evening, causing dim light melatonin secretion, which for most people starts around 7 P.M.,” says . “If we have too much bright light in the evening, our body won’t produce the melatonin it needs to fall asleep in a timely manner, resulting in a negative health impact long term.”

Daylight saving time is linked to increased production of inflammatory markers in the body. Long term inflammation causes a long list of health problems, that is why a lack of sleep can cause issues including obesity, high blood pressure, heart disease, and diabetes. Long term lack of sleep is also linked to depression and anxiety. 

There is ,  meaning the clocks would remain on spring and summer time and not fall back for the fall and winter. While it may seem desirable to have more daylight hours while most Americans are awake, the advocates we permanently stay on standard time, because it is more in line with a person’s natural bio-rhymes and produces less negative health outcomes. 

“The severity of health impacts from daylight saving time can vary depending on individual factors like age, pre-existing health conditions, and sleep habits,” said , a sleep medicine physician at Hackensack Meridian Bayshore Medical Center.  “However, everyone can take steps to dull the impact of the time change this weekend and through November, when we return to standard time by practicing good sleep hygiene.”

Prepare for the time change now, by starting to gradually shift the time you go to sleep up by 15 minutes each day this week. You can also shift up your activities and meals (especially dinner) by the same time frame to allow the proper digestion and relaxation before bedtime. Make sure you are well rested this week. Going into daylight saving time already sleep deprived will exacerbate the negative health effects of the time change.

In the days immediately following daylight saving time, prioritize morning sunlight. Light is the central driver of circadian rhythm, getting sunlight exposure earlier in the day and limiting it later in the afternoon and evening will allow our body clocks to more closely follow our natural circadian rhythm, even if the clock says otherwise.

Experts encourage patients to focus on good sleep behaviors to create healthy habits, including controlling the environmental factors of your sleep.

• Sleep In A Dark Room: Make sure your bedroom is dark. Use blackout curtains, blinds, or an eye mask to block out light. Even small amounts of light can interfere with your sleep cycle.
• Quiet Room: Minimize noise distractions. Use earplugs, a white noise machine, or a fan to drown out unwanted sounds.
• Cool Room: A slightly cool room temperature (around 65 degrees Fahrenheit) is ideal for sleep.

There are also many behavioral factors people can focus on to improve their sleep:

• Consistent Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends, to regulate your body's natural sleep-wake cycle.
• Regular Exercise: Regular physical activity can improve sleep quality, but avoid exercising too close to bedtime, which can keep you awake.
• Avoid Caffeine and Alcohol Before Bed: These substances can interfere with your sleep cycle and prevent you from getting restful sleep. Nicotine is also a stimulant and should be avoided.
• Avoid Large Meals Before Bed: A heavy meal close to bedtime can make it difficult to fall asleep and stay asleep.
• Limit Daytime Naps: While short naps can be beneficial, long or irregular naps can disrupt your nighttime sleep. If you must nap, keep it under 30 minutes and before 3 p.m.
• Wind-Down Routine: Establish a relaxing bedtime routine to signal to your body that it's time to sleep. This could include taking a warm bath, reading a book, or listening to calming music.
• Exposure to Natural Light: Getting sunlight during the day, especially in the morning, helps regulate your circadian rhythm and improve sleep.
• No Screen Time Before Bed: The blue light emitted from electronic devices can interfere with melatonin production, making it harder to fall asleep. Avoid screens for at least an hour before bed.
• Pre-Sleep Worry Time: If racing thoughts keep you awake, try setting aside 15-20 minutes earlier in the evening to write down your worries or plan for the next day. This can help clear your mind before bedtime.

The time change also impacts our children. When the clocks spring ahead, children are likely to wake up earlier while their bodies adjust to the change. Parents can help their children by starting to shift children’s bedtime and nap time by small increments each day, building up to the hour.

Hackensack Meridian Health Sleep Medicine physicians are available to comment on the Daylight Saving Time and the short and long term health effects.

Media Contacts:

Jessica Nussman

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551-237-0984