Spring forward: Tips for managing daylight saving time.
Every second Sunday of March, most Americans lose a precious hour of sleep as we set our clocks ahead one hour at the start of daylight saving time.
Who is affected?
Approximately 94 percent of the American population is affected by daylight saving time. States that do not observe daylight saving time include Hawaii and Arizona (except for the Navajo, on tribal lands) and our U.S. territories. For the rest of us, and for people living in 74 other countries globally, losing an hour of sleep can be very challenging – for both adults and children.
What is the impact?
Loss of sleep associated with daylight saving time can cause sleepiness and sleep deprivation that can affect you for days or even weeks. Sleep deprivation can have an impact on your overall health, perception and judgment. In fact, the time change should not be taken lightly.
Studies have shown that the switch to daylight savings time has led to an increase in traffic accidents, workplace injuries and suicides in the days following the change. The rate of heart attacks and strokes also increases. More subtle effects include feeling groggy, tired and irritable. A lack of sleep can take a toll on your perception and judgment. In the workplace, its effects can be seen in reduced efficiency and productivity, errors and accidents. Prolonged sleep issues can put you at risk of infectious and inflammatory disease and mental health issues.
How can you manage your sleep health during the change?
Preparing ahead is the key to managing your sleep health through time changes. Following are tips that can be used by individuals and families to minimize disruptions caused by moving our clocks ahead one hour:
Starting a few days before the time change, go to bed 15 to 20 minutes earlier each night.
On the Saturday night of the change, set your clock ahead in the early evening, and resume your normal bedtime.
Adjust your daily routines in the same way — for example, eat dinner a little earlier each night.
Do not sleep in on the Sunday morning of the change. Wake up at your normal time. If you feel sleepy during the day, take a short 15- to 20-minute nap in the early afternoon, but not too close to bedtime.
On Sunday morning, take a walk or simply go outside and get sun exposure to help regulate your internal clock.
Go to bed at your normal time Sunday evening to be ready for your week.
Regardless of the time of year, healthy sleep is an essential part of life. If you experience prolonged problems with sleep as a result of the time change, or if you suspect you have a sleep disorder, don’t try to treat it yourself or wait it out. Doing so can cause or worsen long-term health problems.
At FusionSleep®, we have dedicated our entire medical practice to helping patients get their lives back through healthy sleep. We offer various sleep solutions, along with in-lab and at-home sleep testing options and virtual appointments on our established telemedicine platform. Contact us today on our website or by calling 678.990.3962.