Time to “fall” back: Dealing with Daylight Saving Time

Daylight Saving Time comes to a close on Sunday, November 4 this year. For most of us living in the U.S., we will set our clocks back an hour resulting in us gaining an hour for the day but losing an hour of daylight as darkness arrives much earlier.

Daylight Saving Time is when we either turn back (in the fall) or move forward (in the spring) our clocks by one hour. This twice yearly ritual of either “springing forward” or “falling back” affects us in different ways. When comparing losing an hour of sleep in the spring or gaining an hour in the fall, most of us relish the falling back of time to take that power hour of sleep. It’s not so much that losing one hour completely wrecks our life but rather that time changes wreak havoc on our internal circadian rhythms, our bodies natural cycles governing a wide range of body processes.

Why does DST affect our health?

Losing or gaining an hour may not seem like a big deal but the reality is the twice a year time of transition of DST can have consequences on our health. That one simple act of one hour of change can cause disruptions to our internal clock otherwise known as circadian rhythm. Often referred to as the “body clock,” the circadian rhythm is a cycle telling our bodies when to sleep, rise, eat and which also regulates many physiological processes. This internal clock is affected by environmental cues like sunlight and temperature. When one’s circadian rhythm is disrupted, sleeping and eating patterns can go haywire. There is even a growing body of research examining the adverse health effects a disrupted circadian rhythm can have, like increasing the chances of cardiovascular events, obesity, and a correlation with neurological problems like depression and bipolar disorder.

How to make the DST transition go smoothly

The vast majority of us will adjust just fine to the time change within a day or two but some will struggle a little longer. For the most part, all of us eventually adjust to the new time. But to ease into the transition more smoothly adjusting to the new time change, here are 8 tips making this transition a little easier:

1. Take advantage of the morning sun. Since 7 am will be the new 6 am, set your alarm an hour earlier and you’ll gain an hour in the transition. Use this time of day and the morning light for some extra time for things such as reading a book, emailing a friend, or taking time at breakfast.

1. Have a nighttime ritual. Get your body in the habit of slowing down before bedtime. Dim your lights and take a warm bath or shower. Turn off the TV and put your phone, computer or tablet away. Any and all screen time should be avoided. Electronics’ high-intensity light hinders melatonin keeping your brain stimulated making falling asleep more difficult.

2. Get to bed at a decent time. The night before DST, go to bed on Saturday early and get up on Sunday at your usual times. Avoid the temptation to sleep in. This will make it easier to fall asleep at the correct time Sunday night preventing losing another hour of sleep making you sleep-deprived for work Monday morning.

3. Put up heavier drapes. If you have large windows in your bedroom, now is the time to switch out your curtains for thicker drapes. Not only will this help keep out the winter chill, light in your bedroom could throw you off interfering with your sleep rhythms.

4. Upon rising, get some sun. Once awake, expose yourself to daylight as soon as you wake up on Sunday. Even if the sun is not up when you get out of bed, get out in the sun as soon as it is. Exposure to light helps nudge the body’s rhythm in the direction it needs to go.

5. Keep your regular routines. Maintain your normal routine for your Sunday schedule including mealtimes.

6. Eat breakfast. Eat a healthy breakfast – food tells your body the day has begun.

7. Get outdoors. Go for a walk sometime on Sunday – being outdoors exposed to light helps to adjust your body clock. Also skip the afternoon latte. As a general rule, coffee after 2 pm is discouraged as it could interfere with sleep during the night.

8. Be cautious driving. Take extra care on the road Monday morning. Data shows there is an increase in car accidents on Monday morning after DST. Be alert and watch out for other sleep drivers.