It’s not always easy to continue functioning normally in the first days after we adjust our clocks for daylight saving time in the United States. In fact, most researchers and sleep experts say that the time change is bad for our health.
In the days following the time change, the country sees a higher incidence of car accidents, strokes, and heart attacks. There are more fatal overdoses and suicides. People suffer more migraines and are at greater risk of getting injured at work.
One explanation behind this is that shifting from standard time to daylight saving time throws off our biological clock, much like jet lag, leaving us more irritable and tired.
As our biological clock is synchronized with the sun, having less light in the morning and more at night makes it harder to be alert during the day and sleep at night. Therefore, some people sleep in later during daylight saving time compared to standard time.
People living towards the western edges likely feel these effects more acutely because the sun rises later in those areas. For example, on Monday, the sun rose in Boston at 7:04 am EDT. But in Michigan, on the other side of the Eastern Time Zone, the sun rose only at 8:02 am EDT.
People with depression and bipolar disorder become particularly more vulnerable, as they already struggle to maintain a regular sleep schedule.
So, how can we adapt to the time change?
We need to help our biological clock sync up with the new time as quickly as possible.
Probably the most powerful tip is light exposure. When you wake up, go out into the morning sun, as this exposure to bright light tells your body that it’s time to wake up. 20 minutes of sun exposure is recommended.
If it’s still dark when your alarm goes off, the suggestion is to turn on all the lights in the house to signal to your brain that the day is starting.
Additionally, get some exercise, as research suggests that physical activity can improve your sleep. Some studies on circadian rhythms (biological clock) and exercise show that physical activity can be another cue for your internal clocks to reset.
Be mindful of alcohol and caffeine intake. Don’t rely on alcohol to relax because, although drinking may help you sleep, that sleep tends to be of lower quality. More frequent cannabis use can also disrupt sleep. And cut out afternoon coffees — caffeine may still be in your system by bedtime.
Finally, nowadays with busy and task-filled lives, it can be hard to go to bed early, so pay attention to your nighttime routine and maintain good sleep hygiene. Turn off phones and other distractions and try to go to sleep early.
Source: NPR