How changing the clocks affects your health: The surprising impact of daylight-saving time

Losing an extra hour of sleep may not be the worst consequence of "springing forward" at the start of daylight-saving time (DST). Although this shift may seem like a minor adjustment, it can have significant effects on our physical and mental health. In this blog post, we will explore the health impacts of DST, from disrupted sleep patterns to potential long-term effects on heart health, and offer tips on navigating the time change better to protect our well-being.

The consequences of disrupted sleep

The most immediate and noticeable effect of DST is the disruption of our sleep schedules. Research has shown that even one night of sleep deprivation can impact your health. During the spring transition, when clocks "spring forward" and we lose an hour of sleep, it can disrupt our internal body clock and circadian rhythms which help regulate essential functions. Your circadian rhythm is set by the timing and the amount of bright light exposure you get during the day. This can impact how your body and mind feel throughout the day:

• Mental fog: Lack of sleep can impair concentration, decision-making, and memory, making tasks that require mental focus—such as driving or working—more challenging, with slower reaction times.
• Mood changes: Sleep deprivation is associated with mood swings, irritability, and a higher risk of anxiety and depression. The body's failure to reset its biological clock can result in emotional instability.

• Immune system: Inadequate sleep weakens the immune system, increasing susceptibility to infections and illnesses. Prolonged sleep deprivation can also lead to more serious health issues, such as diabetes and high blood pressure.

Increased risk of heart problems

Research indicates that the days following the transition into DST may pose a heightened risk to cardiovascular health. A study of hospital admissions in Michigan found a 24% increase in heart attacks on the Monday after the time change. Other studies have shown that more severe heart attacks occur on Mondays than on any other day of the week, making the day after the time change even more concerning. Individuals with existing heart conditions or at risk for cardiovascular disease may be particularly vulnerable. Therefore, those with a history of heart problems should pay attention to their sleep patterns during the time change and manage stress carefully. Learn more about heart disease symptoms.

Impact on mental health

Beyond the immediate impact on mood, disruptions to our circadian rhythm can have lasting effects on mental health. Changes in daylight exposure influence the production of serotonin and melatonin—neurotransmitters that regulate mood and sleep. For those already at risk of depression or other mental health conditions, the time change can worsen symptoms.

The spring transition, when clocks "spring forward," can be especially difficult for teenagers with busy schedules and early school start times. Most teens are "night owls" and are more prone to developing circadian rhythm disorders, which cause them to fall asleep too late and struggle to wake up in the morning. The time shift can result in lost sleep, exacerbating the issue.

The fall transition when clocks "fall back," can also negatively affect mental health. Shorter days and reduced sunlight may contribute to Seasonal Affective Disorder (SAD), a condition where individuals experience depression-like symptoms—such as fatigue, loss of interest, and hopelessness—during the darker months.

Increased risk of accidents and injuries

After the time change, there is often a temporary spike in accidents, both on the road and in the workplace. Research shows that traffic fatalities can increase by up to 6% in the first few days following the shift to daylight saving time. This is attributed to factors such as drowsiness, confusion from the time change, and disrupted routines. Sleep deprivation impairs cognitive function, leading to slower reaction times and reduced awareness, which heightens the risk of accidents. A recent study found an 18.7% increase in adverse medical events linked to human error in the week after the time change. Pedestrian accidents, workplace injuries, and even fatal crashes tend to rise in the days immediately following the shift.

How to better adjust to DST

While we cannot control the time change itself, there are several steps we can take to help our bodies and minds adjust and minimize its impact on our health.

• Prioritize sleep: Make sure you are getting enough rest. Adults need between 7 to 9 hours of sleep each night. Create a sleep-friendly environment by keeping your bedroom cool, dark, and quiet.
• Adjust your sleep schedule: In the days leading up to the time change, try to go to bed and wake up 15 minutes earlier each day to help your body adjust. This gradual shift can reduce the shock to your system.
• Get plenty of morning sunlight: Exposure to natural light early in the day helps reset your circadian rhythm and signals your brain that it’s time to be awake and alert. During the first week after the time change, try to get about 15 minutes of exposure to morning light.
• Stay active: Incorporate physical activity into your day to help combat the effects of sleep loss and to maintain your mental and physical health.
• Limit caffeine intake: Be mindful of your caffeine consumption, especially in the afternoon.

Daylight Saving may seem like a small inconvenience, but its impact on health can be significant. From disrupted sleep to heightened risks of heart issues, mental health challenges, and accidents, the time change affects more than just our schedules. By recognizing the potential risks and taking proactive measures, we can better safeguard our health during these transitions.

Prioritizing rest, staying active, and being aware of how the shift influences our routines can help prevent DST from negatively affecting our well-being.

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