Daylight saving time is about to end this Sunday (November 3rd), allowing people to enjoy an extra hour of sleep and bid farewell to the lament of “short summer nights.” However, considering the series of issues that can arise from switching our biological clocks once again, it’s best to prepare ourselves mentally and physically in advance.
For decades, countries that observe daylight saving time redefine their clocks twice a year. In North America, daylight saving time will end at 2 a.m. local time on November 3rd, requiring clocks to be set back one hour to return to standard time. Next year on March 9th at the same time, it will be time to spring forward as clocks move one hour ahead, ushering in daylight saving time again.
According to the Associated Press, the transition into daylight saving time can pose challenges for our bodies. From the loss of sleep time to the disruption of our biological clocks by waking up in the dark mornings and having bright evenings, it can make it difficult to fall asleep on time for weeks or even longer. Studies have even found an increase in heart attacks and strokes following the time change in March.
Reverting back to standard time may seem easier, but adjusting sleep habits could still take some time, not to mention readapting to the daily work commute hours. Some individuals with seasonal affective disorder may also face difficulties as this condition, a form of depression, is often triggered by shorter daylight hours and less sunshine in the autumn and winter seasons.
Most countries do not observe daylight saving time. It’s primarily implemented in Europe and North America, with exceptions like Arizona and Hawaii in the United States opting out and sticking to standard time. Iceland in Europe also stands out as a country that does not follow daylight saving time.
Here’s some insight into the possible effects of the time change and how to cope:
Our bodies operate on a biological clock, roughly a 24-hour cycle, which dictates when we feel sleepy and alert – our circadian rhythm. These patterns change as we age, explaining why young children wake up early while teenagers struggle to get out of bed in the mornings.
Morning light helps reset our biological clock, keeping us alert. At night, a hormone called melatonin starts to rise, inducing sleepiness. If there is excess light at night (due to the additional hour after daylight saving time), it can delay the rise of melatonin, disrupting our circadian rhythm.
This biological clock not only affects sleep but also influences heart rate, blood pressure, stress hormones, and metabolism.
Even a one-hour change could throw off our sleep schedule. Whether the clock moves forward or backward, the start times for work and school remain the same.
This poses a problem as many people are already sleep deprived. About one-third of American adults sleep less than the recommended seven hours a night, while over half of American teenagers do not get the suggested eight hours of sleep on weekday nights.
Lack of sleep can lead to heart issues, cognitive decline, obesity, among many other problems.
To prepare for the impact of the time change, some individuals gradually adjust their bedtime a few days beforehand, spending more time in sunlight to help reset their biological clock and achieve better sleep.
In the United States, lawmakers have proposed the permanent elimination of time changes with bills like the Sunshine Protection Act, suggesting the permanent observance of daylight saving time. However, health experts advocate for permanent standard time, contrary to the legislators’ intentions.
Several health organizations, including the American Medical Association and the American Academy of Sleep Medicine, believe it’s time to ditch the time switches and assert that standard time better aligns with the sun’s movements and human biology.