Daylight Saving Time: Better Sleep on It

It’s a time of year many of us look forward to: The days appear longer with more sun shining in, especially later in the afternoon and early evening. Daylight Saving (not Savings) Time (DST) has now kicked in — most of us moved our clocks ahead one hour on Saturday night, March 12. 

While it may seem wonderful and benign — and often, we lose an hour of sleep anyway, between the baby crying at night, friends staying over for too long, or a late-night project we’ve got to wrap up before a morning meeting — this development is actually a health risk for many of us.

The fatigue can take a toll, according to Dr. Wayne Scott Andersen, co-founder and medical director of Take Shape for Life. He says the changeover is similar to jet lag and that our bodies need time to acclimate.

Many health experts note that the time change upsets our circadian rhythms. It disrupts our sleeping patterns, our eating habits, our stress levels, and the time we set aside to exercise. It can even lead to something approaching binge-eating.

[lz_related_box id=”61182″]

Research has shown that DST may put people with heart problems at higher risk for stroke and heart attack within the 24 to 48 hour window after the clocks change. Those who already suffer from sleep disturbances may find they have further impaired concentration, performance and memory — and this may show up as early as the Monday morning right after the clocks change.

The Better Sleep Council says sleep insufficiency is additionally linked to motor vehicle crashes, industrial disasters, and medical and other occupational errors.

Adequate sleep is absolutely critical to health and well being — it is not just something researchers come back to year after year for something to say.

People who experience sleep insufficiency are more likely to suffer from chronic diseases such as hypertension, diabetes, depression, and obesity, as well as from cancer, increased mortality, and reduced quality of life and productivity.

[lz_related_box id=”95052″]

To minimize the impact of a lost hour of sleep, the Better Sleep Council offers this advice for surviving Daylight Saving Time, with some additional recommendations as well:

1.) Gradually transition into the time change.

2.) Go to bed 15 minutes early, starting several days before the change.

3.) If you’re sleepy, take a quick nap — no more than 20 minutes long.

4.) Commit to 7 to 8 hours of sleep a night. Plan on it. Schedule it. It’s that important. Since the average adult needs 7 to 8 hours of quality sleep each night, work backward from your wake time and commit to getting this sleep time every night.

5.) Keep regular sleep hours.

6.) Keep consistent sleep (bedtime) and wake schedules, even on the weekends.

7.) Exercise during the day.

8.) Avoid caffeine and alcohol before bed.

9.) Eat lightly at night and relax.

[lz_ndn video =30475322]