The Risks of Daylight Savings Time & How to Protect Our Health

Daylight Savings Time is upon us, which means we’re springing forward – and losing an hour of sleep. For some, this is just another day, but for others it’s a difficult time that requires adjustments to their schedule to avoid sleep deprivation. That’s because the brain restores itself during the sleep cycle, so losing even just one hour can be harmful to our mental and physical health. Read on to learn more about the risks of Daylight Savings Time and how the benefits of good sleep can improve your overall well-being.

Is Daylight Savings Time Bad for Our Health?

The short answer – it can be, if we don’t prepare for it. Studies have shown that the twice-a-year ritual of changing our clocks can lead to health consequences, but the springtime change is the more detrimental of the two. That’s because moving the clocks forward an hour often means disrupting our internal clocks by losing an hour of sleep, and less sleep can lead to health risks. These include:

Mental Health Risks:

• • • Grogginess and Fatigue
    • Irritability
    • Lower Cognitive Performance
    • Increased Stress

Physical Health Risks:

• • • Diabetes
    • Weight Issues
    • Heart Attack
    • Stroke
    • Increased Risk for Car Crashes

Benefits of Good Sleep

Meanwhile, when you prioritize sleep, you reap the rewards. A healthy sleep cycle improves:

Physical Health
Unhealthy sleep patterns, or sleep disorders like sleep apnea, can lead to high blood pressure, heart palpitations, increased stress, and other physical consequences like being more susceptible to infections.

Mental Health
Poor sleep can cause irritability, mood swings, and even depression, while healthy sleep habits boost feel-good hormones like dopamine and serotonin to improve your overall mood.

Cognitive Functioning
Getting a good night’s sleep improves the brain’s ability to maintain healthy processing, perception, memory, and comprehension.

Focus
Getting proper rest helps eliminate fatigue and drowsiness, as well as improves the brain’s ability to focus.

Tips for Adjusting to the Time Change

Set a Sleep Schedule
When routines are disrupted, anxiety and depression can feel more intense. Hit the sheets up to two hours early the night of the time change and maintain a set schedule for at least a week – and don’t be afraid to take a 30-minute afternoon nap when the mood strikes. Consistent sleep and daily routines help support your brain as it adapts to the time change while improving your

Build a Wind-Down Routine
Going to bed early is easier said than done for some. If you find it difficult to change your sleep schedule, try implementing a calming nighttime routine to help your nervous system prepare for sleep. This could include cutting off screentime 30 minutes before bed; replacing screentime with meditation, stretching, or reading; or using a sound machine to encourage your mind to rest.

Enjoy the Sunshine
Natural light is a great way to reset and maintain your circadian rhythm, the natural internal clock that regulates key body functions, in particular the sleep cycle. While soaking in the rays and getting some good old-fashioned Vitamin D is good any time of year, it’s especially important that first week after Daylight Savings Time.

Watch Your Diet
Before and directly after DST, limit your caffeine intake, particularly in the afternoon. Also cut back on alcohol, which is known to disrupt sleep patterns.

Give Your Body Time to Catch Up
Directly following the time change, your body is still running an hour behind. Keep this in mind as you go about your daily routine and, when possible, try shifting that routine back an hour. Then gradually work back to your regular schedule as your body adjusts.

Need More Support?

If sleep challenges are affecting your mood or daily life, professional support can help. At Mindful Health Solutions, we’re here to support your whole mental health journey. Contact us today to find out how we can help with mood or anxiety disorders you may be experiencing.

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Resources:

7 Things to Know About Daylight Saving Time
John Hopkins Bloomberg School of Public Health

The dark side of daylight saving time
Harvard Health Publishing

How to manage daylight saving time
Mayo Clinic