Daylight Saving Time & Your Sleep Health

3/8/2022

Huntsville, AL – Daylight Saving Time (DST), the yearly practice of setting clocks forward one hour between March and November has been observed in much of the United States since 1966. The idea behind DST is to “save” natural light, since spring, summer, and early fall days typically get dark later in the evening compared to late fall and winter days. The non-DST period between November and March is known as Standard Time.

When DST starts at 2 a.m. on Sunday, March 13, 2022, we’ll set our clocks forward one hour, resulting in one less hour of sleep that night. Then, at 2 a.m. on Sunday, November 6, 2022, we’ll set our clocks back one hour.

While adjusting the time by one hour may not seem like too drastic a change, sleep experts have noted troubling trends that occur during the transition – particularly in March when we “spring forward.” The change can impact your mood and overall health. Some of the detriments include headaches, high blood pressure, seizures, metabolic syndrome, hallucinations, fluctuating blood glucose levels, and weight gain. Chronic lack of good quality sleep can lead to sleep apnea and with untreated sleep apnea it puts the individual at much higher risk for heart failure.

“Most adults need roughly 7-8 hours of good quality sleep per night. Poor sleep quality can not only lead to acute complications over time but can also make us more susceptible to chronic health conditions, says Kelley Strain, CRNP, an acute care provider with Crestwood Medical Group.

Ms. Strain suggests these simple actions you can take in advance of the time change to help ease the transition and enhance your health over time:

• Gradually Alter Your Bedtime: Two to three days before the transition to DST, consider waking up 15-20 minutes earlier than usual. Then, on the Saturday before the time change, set your alarm clock back by an additional 15-20 minutes. Adjusting your wake-up time in steps can help the body make a smoother transition when the time change occurs.
• Practice Good Sleep Hygiene: Sleep hygiene refers to practices that can influence sleep for better or worse. To ease the time change transition, refrain from consuming alcohol before bed. While drinking can cause you to feel sleepy initially, alcohol also causes sleep disruptions and poor sleep quality. Another very important part of good sleep hygiene is limiting screen time before going to bed and while in bed. Watching TV or using smartphones is very stimulating to our brains and can cause not only difficulty falling asleep, but can also contribute to restlessness and frequent waking throughout the night.
• Establish a Consistent Sleep Routine: Going to bed and waking up at the same time each day – including the weekends – is a healthy practice that can also prepare you for time changes.
• Spend Time Outdoors: Exposure to natural light can alleviate feelings of tiredness that often accompany time changes. Exercise is not only essential to our overall health and well being but can also help us fall asleep and stay asleep.
• Nap in Moderation: People who experience sleep debt as a result of DST may find some relief by taking short naps during the day. Limit naps to 20 minutes or less; otherwise, you may wake up feeling groggy. Rather than adjusting your wake-up time on Sunday morning of the time change, consider a nap that afternoon instead.
• Avoid Caffeine Too Close to Bedtime: Studies have found caffeine consumed within six hours of bedtime can disrupt your sleep cycle. Moderate amounts of caffeine in the morning or early afternoon should have less of an effect on your sleep.

“In our extremely busy lives, we often sacrifice the amount and quality of sleep we get each night. We all need to make sleep a top priority as it plays an enormous role in our performance, decision making, and ultimately, our overall quality of life,” adds Ms. Strain.

Is it Time to See a Doctor?

If, after using these techniques, you find yourself struggling to stay awake, having difficulty falling asleep, staying asleep, concentrating, remembering things, or notice a loss of motivation; it might be time to seek assistance from a medical professional. To find a provider or learn more about your sleep health, visit CrestwoodMedGroup.com or call 888-261-3422.

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