Daylight Saving Time (DST) is a twice-yearly event where clocks are adjusted by an hour, aiming to make better use of natural daylight during certain months. In the spring, clocks “spring forward,” resulting in an hour of lost sleep, while in the fall, they “fall back,” gaining an hour. This seemingly small shift can disrupt daily routines and affect how we feel, requiring temporary adjustments.
How Your Body Reacts
The body’s internal clock, the circadian rhythm, relies on light exposure to regulate sleep and wakefulness. When clocks shift for Daylight Saving Time, especially in the spring, the body receives less morning light and more evening light. This misalignment can make people feel tired in the morning and more awake in the evening, as the production of melatonin, a hormone that triggers drowsiness, can be delayed by increased evening light. Over half of U.S. adults report feeling tired after the spring forward.
This disruption can lead to short-term health problems like fatigue, changes in blood pressure, and a feeling similar to jet lag. Studies have also linked the time change to an uptick in heart attacks and strokes, particularly on the Monday following the “spring forward.” While reasons are still being studied, abrupt circadian disruption may exacerbate factors like high blood pressure in individuals already at risk. Chronic sleep deprivation, a common issue for many, can be amplified by this extra disruption.
Tips for an Easier Adjustment
To prepare for Daylight Saving Time, gradually adjust your sleep schedule by 15-20 minutes earlier each day for several nights leading up to the change. This incremental shift helps your body acclimate more smoothly. Moving other daily activities, such as meals and exercise, forward in a similar gradual manner can also help cue your body to adapt.
Maintaining a consistent sleep schedule, even on weekends, is beneficial for regulating your internal clock. Aim for seven to nine hours of sleep each night to support your body’s adjustment. Creating a calming sleep environment with dim lighting before bed and reducing screen time at least an hour prior can improve sleep quality.
Exposure to natural light aids in resetting your internal clock. Stepping outside for morning sunshine shortly after waking helps signal to your brain that it is time to be awake. Avoiding caffeine, alcohol, and heavy meals close to bedtime also supports your body’s natural relaxation processes and prevents sleep disruption.
What to Expect and When to Get Help
For most people, the effects of the time change gradually subside over a few days to a week. Common, temporary symptoms include feeling sleepy, listless, stressed, tired, groggy, and experiencing mood changes.
If symptoms of fatigue, low energy, or sadness persist for several weeks, or if you experience cluster headaches, it might indicate a more significant issue like Seasonal Affective Disorder (SAD), which can be triggered by a lack of sunlight. If you struggle with prolonged fatigue, significant mood disturbances, or other concerning symptoms, consult a healthcare professional. They can provide guidance and assess if further intervention or support is needed.