This Sunday, March 9, at 2 a.m., the clocks will jump forward to 3 a.m. as daylight saving time begins. This means we’ll lose an hour of precious sleep. While this practice has been around for centuries and gives us more daylight until November, it can also affect our health.
So, why does losing an hour of sleep matter? According to Dr. Rafael Pelayo, a sleep medicine expert at Stanford University, many people are already sleep-deprived. Losing that hour can mess with our sleep patterns and make resting harder.
Shifting our schedules can disrupt our body’s natural clock, known as our circadian rhythm. This disruption might leave us feeling tired and disoriented, which can lead to bigger health issues.
To help ease the transition, consider adjusting your bedtime before the time change. Going to bed just 20 minutes earlier each night leading up to Sunday could make the switch easier. For example, if you usually sleep at 10 p.m., try going to bed at 9:40 p.m. On the first morning after the change, sleep in an extra 30 minutes and avoid scheduling early plans. Remember to change your clocks on Saturday instead of Sunday, too.
Now, let’s look at some ways missing that hour can impact your health:
You May Not Sleep as Well
Many people report sleep troubles in the weeks following the time change. A study from 2022 found that about 14% of participants slept poorly during those two weeks, a big jump from just 1.7% before the switch. Lack of sleep leads to feeling less rested in the mornings.
Teens often struggle the most. A 2015 study showed that high schoolers lost an average of 32 minutes of sleep the week after the change. This sleep loss can affect how alert they feel. As our bodies rely on daylight to regulate sleep, even a small change can throw us off, especially for teens who often stay up late and face early school start times.
Driving Becomes Riskier
Daylight saving time can also make driving more dangerous. A study found that fatal car accidents increased by 6% during the week following the time change, likely linked to tiredness and driving in the dark. Those living in the western U.S. may be at even higher risk since they see later sunrises during this period.
Workplace Distraction Increases
On the Monday following the time change, people tend to browse social media and other entertainment sites more. A study noted spikes in searches for relaxing content, indicating a possible drop in focus at work. In addition, people often report feeling more tired, leading to decreased productivity.
Injuries in the Workplace Rise
Physical jobs face higher injury rates on the Monday after daylight saving time. A study found more than a 5% increase in injuries among mineworkers, suggesting that sleep deprivation impacts coordination and focus. Interestingly, there are no similar spikes in injuries when we fall back in the fall.
Your Heart Health May Be Affected
Lack of sleep can increase stress hormones, which may raise the risk of heart issues. While previous studies suggested significant jumps in heart attack rates right after the time switch, recent findings indicate a smaller increase—around 3% on that Monday. It’s important, but not a reason to panic, as these fluctuations are quite common.
Overall, daylight saving time brings some risks, but it also has some benefits. This time shift allows us to enjoy more outdoor activities and even a slight decrease in crime rates. While it’s natural to feel some disruption, you can take steps to adjust by getting more sunlight and being mindful of caffeine intake.
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Daylight saving time, circadian rhythm, Chris Barnes
