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Most of America can do more than “spring forward” on Sundays to save daylight savings and lose sleep for that time, and get tired and groan the next day. It can also hurt your health.
Dark mornings and more evening lights together pound the body clock. This means saving daylight savings can lead to sleep problems for more than a few weeks. The study even found an increase in heart attacks and strokes shortly after the time change in March.
There are ways to make adjustments easier, such as increasing the sunshine that helps reset your circadian rhythm for a healthy sleep.
When does daylight saving time begin?
Daylight saving time begins at 2am on Sundays, leaving an hour of sleep in most of the US. The ritual is reversed on November 2nd, when the clock “falls back” when the sunlight saving time ends.
Most of Hawaii and Arizona, along with Puerto Rico, the US Samoa, Guam and the US Virgin Islands, do not stick to standard times all year round. Dozens of countries around the world also save daylight savings and start and end on various dates.
Some people try to prepare for the shock of daylight saving time by going to bed a little earlier than a few nights ahead. It can be difficult to catch up, as a third of American adults don’t already have the recommended 7-hour nightly shuteye.
What happens to your brain if it lightens later?
The brain has a master clock set by exposure to sunlight and darkness. This circadian rhythm is an approximately 24-hour cycle that determines when we are sleepy and when we are more vigilant. The pattern changes with age. This is one reason why young people who have risen early on are becoming difficult to take on teenagers.
Morning Light resets the rhythm. By the evening, levels of a hormone called melatonin begin to rise sharply, causing drowsiness. Too much light in the evening – extra time since daylight saving time – that surge will delay and cycles will not sync.
Deprivation of sleep is associated with heart disease, cognitive decline, obesity and many other issues. The circadian clock also has more impact than sleep, affecting heart rate, blood pressure, stress hormones, metabolism, etc.
How does time change affect your health?
A study of US traffic accident fatalities shows that fatal car accidents will temporarily jump in the first few days after the spring change. The risk was the highest in the morning, and researchers attributed it to lack of sleep.
Next is the heart connection. The American Heart Association points to studies suggesting an increase in heart attacks from stroke on Monday after daytime savings began, and two days afterwards.
Doctors already know that heart attacks, particularly severe, are generally a little more common on Mondays.
Researchers don’t know why time changes are added to Monday’s connection, but sudden circadian destruction could exacerbate factors such as hypertension in people who are already at risk.
Benjamin Franklin trusts a lot, but saving daylight savings is not one of them.
How to prepare for daylight saving time
Gradually shift bed time about 15 or 20 minutes before a few nights before the time changes, then rise early the next morning. Get out for early morning sunshine and the first week of daylight saving time is another way to reset your body’s internal clock. Raising your daily routine, such as dinner or exercise, can also help your body begin to adapt, sleep experts advise.
Afternoon naps, caffeine, and evening light from a cell phone or other electronic device can be even more difficult during previous bedtime.
Will the US ever eliminate time changes?
Every year there is talk about ending time changes. In December, then-President Donald Trump promised to eliminate daylight savings time. Over the past few years, a bipartisan bill named the Sunshine Protection Act has stagnated in Congress to save daylight savings forever. It was reintroduced this year.
But that is the opposite of what some health groups recommend. The American Medical Association and the American Academy of Sleep Medicine agree that it is time to abolish the time switch, but say sticking to standard and annual times for more consistent sleep is better aligned with the sun and human biology.
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