The shift to daylight saving time can disrupt the body’s internal clock, leading to fatigue and grogginess, experts say. This disruption, known as circadian disruption, occurs when the body struggles to adjust to the sudden change in time.
How does daylight saving affect our brains and bodies?
Daylight saving causes “circadian disruption,” as the body’s internal clock needs to be synchronized with the sun to function optimally. When daylight saving time shifts the clock forward, this synchronization is lost, causing problems.
The combination of this disruption and potential sleep loss can feel similar to jet lag, though without the benefit of a vacation. Even the one-hour shift can be enough to cause noticeable effects.
How long does it take to adjust?
The transition to daylight saving time, where clocks are moved forward an hour, is generally easier to adjust to than the fall transition. When going to bed, the body clock perceives it as earlier than it is, delaying the onset of sleepiness.
This can lead to difficulty falling asleep and a feeling of being robbed of an hour of sleep when waking up, particularly on Monday mornings. Individuals may experience frustration, grogginess, and reduced sleep quality for a few days.
What can be done to ease the transition?
Those who are organized or sensitive sleepers can gradually adjust their body clocks in the days leading up to daylight saving time by going to bed 20 minutes earlier on Friday and 40 minutes earlier on Saturday. Maximizing sunlight exposure on Sunday can also help synchronize the body clock.
Conversely, minimizing light exposure in the evening and creating a dark bedroom environment can promote sleep.
Are some people more affected than others?
Individuals vulnerable to heart problems may experience exacerbated symptoms during daylight saving transitions, with a potentially higher risk of cardiac events. Extreme early birds or night owls may also find it more challenging to adjust to a new sleep pattern.
How to help children adjust
For children, especially those with sensitive sleep patterns, a proactive approach can be beneficial. Gradually shifting nap and bedtimes by 15-30 minutes in the days leading up to the change can ease the transition.
Ensuring children get plenty of light exposure during the day and maintaining a dark bedroom at night is also crucial. For babies over 3 months on a routine, adjusting feed times alongside sleep schedules is important.
Advice for those already struggling with sleep
For individuals already experiencing insomnia, daylight saving time can worsen symptoms. Preparing a “sleep bank” by prioritizing sleep in the days leading up to the change can help mitigate the impact.
Easing into Monday morning by scheduling less demanding tasks can also be beneficial. Maintaining good sleep hygiene – consistent wake-up times, limiting screen time before bed – is essential. A short power nap earlier in the day can help, but should be timed carefully to avoid disrupting nighttime sleep.
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