As we adjust to the recent "fall back" for daylight saving time, many of us are welcoming the extra hour of sleep. However, despite gaining that hour, this transition can still affect our health in surprising ways. Studies show that the change can disrupt our body’s natural rhythms, impacting both physical and mental health. Understanding these effects can help us make the most of the seasonal change while minimizing any negative impacts.
Disruptions to Sleep and Circadian Rhythm
When clocks shift back an hour, our bodies are thrown slightly off their natural circadian rhythm, which regulates our sleep-wake cycle. This internal body clock relies on consistent light exposure to stay on track, and even a small change in our schedule can take time to adjust to. The American Academy of Sleep Medicine (AASM) notes that while some people may feel a temporary benefit from the extra hour of sleep, the shift can lead to poor sleep quality and feelings of grogginess for others, especially those who struggle with sleep disorders.
Effects on Mood and Mental Health
The transition to standard time also brings an earlier sunset, meaning shorter daylight hours. This reduction in sunlight exposure can affect mood, particularly for those susceptible to seasonal affective disorder (SAD). A study from Denmark published in Epidemiology found an 11% increase in depressive episodes in the weeks following the fall DST transition, likely due to the decrease in daylight during evening hours, which can lead to fatigue, low energy, and depressive symptoms.
Increased Risks for Heart Health and Accidents
While much attention is given to the heart risks associated with the "spring forward" change, the "fall back" shift also has health implications. Sudden changes in sleep patterns and disrupted circadian rhythms can still contribute to stress on the body. Additionally, adjusting to darker evenings can reduce alertness and reaction times, increasing the risk of accidents. A 2009 study in the Journal of Applied Psychology found that sleep disruptions from DST can lead to more workplace injuries, though these tend to be more pronounced in the spring transition.
Tips for Adjusting to Standard Time
While adjusting can be challenging, these tips can help ease the transition and support a smoother adjustment:
- Prioritize Consistent Sleep Habits: Try to go to bed and wake up at the same times each day, even on weekends. A regular sleep schedule can help reset your internal clock.
- Get Morning Light Exposure: Spend some time outdoors or by a bright window in the morning to help regulate your circadian rhythm.
- Stay Active and Eat Well: Exercise and a balanced diet can help boost energy levels and improve mood, especially during the shorter days of fall and winter.
- Monitor Your Mood: If you’re feeling unusually low or tired, check in with yourself and seek support if needed. Small lifestyle changes like light therapy or adjusting sleep routines can make a difference.
Moving Forward
The impacts of DST on health have sparked discussions about whether to keep it at all. Many experts advocate for a move to permanent standard time, citing the health benefits of a consistent, unchanging schedule. Until that time, understanding how DST affects our bodies can help us better manage the transition and care for our well-being. If you are noticing mood changes or unusually tired, consider talking to your healthcare provider.
Sources:
- American Academy of Sleep Medicine. (2020). "Daylight Saving Time Poses a Risk to Your Health." Retrieved from aasm.org.
- Hansen, H., & Jensen, M. (2017). "Daylight Saving Time Transitions and the Incidence Rate of Unipolar Depressive Episodes." Epidemiology, 28(3), 366-370.
- Barnes, C. M., & Wagner, D. T. (2009). "Changing to Daylight Saving Time Cuts Into Sleep and Increases Workplace Injuries." Journal of Applied Psychology, 94(5), 1305-1317.