How Could 'Springing Forward' Affect Your Health? All About Daylight Saving Time And How To Prepare For It

Daylight saving time begins at 2 a.m. on a Sunday in March, when clocks spring forward an hour, effectively robbing most people of an hour of sleep. It is reversed in November when clocks "fall back." Most of America goes through the twice-a-year ritual of changing the clocks for daylight saving time (DST) every year. This change, especially the "spring forward" adjustment, can have a significant effect on our health, beyond sleep disruption.

While designed to extend the duration daylight lasts when awake, the shift can significantly interfere with the body's natural circadian rhythm, regulated by light and darkness exposure.

The body's internal clock is sensitive to light. Morning daylight resets the body's circadian rhythm, and evening darkness triggers the body to release melatonin, a sleep hormone. DST interferes with the evening daylight, delaying melatonin release, which makes it harder to sleep at night. The interference can last for weeks, leading to sleep loss, loss of cognitive function, and increased disease risks.

How Springing Forward Affects Your Health

Disrupted Sleep and Fatigue

The primary impact of DST is the loss of sleep. According to a study by the American Academy of Sleep Medicine, people lose 40 minutes of sleep on the first Monday after the time shift. This sleep deprivation can lead to daytime fatigue, reduced concentration, and compromised cognitive function.

Risk of Heart Attack and Stroke

Studies indicate a remarkable rise in heart attacks and strokes following DST. The American Heart Association suggests that sleep deprivation and sudden circadian rhythm shift can be the cause of this rise, particularly in individuals with existing cardiovascular disease.

Increased Risk of Car Accidents

The facts are confirmed that deadly auto crashes suddenly spike in the days following DST, particularly on morning hours when drivers have not yet adapted to missing one sleeping hour. Sleep deprivation also affects reaction time and alertness, and drowsy driving is a big problem.

Impact on Mental Health

Daylight shift can enhance mental illness such as anxiety, depression, and seasonal affective disorder (SAD). The sudden adjustment in daylight schedules can leave people tired, irritable, and unstable emotionally. Studies indicate that about 10% of SAD victims experience higher symptoms when spring and summer arrive.

Decreased Workplace Productivity

The first Monday after DST sees less "cyberloafing," or surfing the internet free from work, as a new study published in the Journal of Applied Psychology revealed. Employees are less productive, more distracted, and prone to errors due to sleep deprivation and mental lethargy.

How to Prepare for Daylight Saving Time

Since the effects of DST can last for weeks, preparing ahead of time can help make the transition easier. Here are some science-backed tips to minimize the effect:

Gradually Change Your Sleeping Routine

Start adjusting your bedtime 15 to 20 minutes earlier each night a few days before DST begins. Gradually changing your sleeping routine allows your body to adapt more naturally to the new routine, minimizing the shock of an abrupt change.

Boost Morning Sunlight Exposure

Natural light is crucial to maintaining circadian rhythms in sync. Take a sun break during the day, especially the initial week of DST, to help your body acclimate. Exposure to morning sunlight helps reset your internal clock and reduces drowsiness.

Avoid the use of bright screens, such as TVs, tablets, and phones, at least an hour prior to bedtime. Electronic devices emit blue light, which suppresses melatonin production and makes it harder to sleep.

Be Aware of Caffeine and Alcohol Consumption

Caffeine and alcohol will interfere with sleep quality. Try not to take caffeine in the afternoon and do not drink too much alcohol close to bedtime because both will break deep sleep cycles and make it more difficult for your body to adjust.

Establish a Regular Sleep Pattern

Try to sleep and wake up at the same time every day, even on weekends. Maintaining a consistent sleep schedule helps the body's internal clock, so the transition between time changes is less jarring.

Take Short Naps if Necessary

If you're feeling sleep-deprived, a brief nap (20 minutes or less) in early afternoon can improve alertness without interfering with nighttime sleep.

Will the U.S. Abandon Daylight Saving Time?

There has long been controversy over whether or not to eliminate DST. The Sunshine Protection Act, a bipartisan measure that would establish permanent daylight saving time, has stalled in Congress for years.

Daylight saving time is more than a minor nuisance—it has measurable effects on sleep, heart function, mood, and even work productivity. Although efforts to eliminate DST persist, being aware of the effect and taking preventive measures in advance can reduce the ill effects. Being prepared in advance by adjusting sleeping patterns, benefiting from early sun, and sticking to a healthy regimen can smooth the transition and reduce related health hazards for "springing forward."