How Does Daylight Savings Time Impact Wellness?

Whether you hate it or love it, the twice-yearly time change is here to stay – at least for now. The goal of Daylight Savings Time (DST) might be to save daylight and conserve energy, but its effects on health and wellness can be significant. These changes disrupt the body’s natural rhythms, which can have short- and long-term consequences. Keep reading to learn how DST might impact your health and well-being and how to reduce these effects.

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Impact on Cardiovascular Health

When the clocks spring forward, we lose an hour of sleep, which can trigger a cascade of effects on cardiovascular health. Studies suggest that there is a sharp increase in heart attacks and strokes immediately after the springtime change. This sudden shift in sleep patterns puts additional stress on the body, which can worsen conditions for those already vulnerable to cardiovascular disease.

A study published in the Journal of Clinical Medicine found a significant increase in heart attacks, particularly in the days following the spring transition when people lose an hour of sleep. The loss of sleep causes a spike in stress hormones like cortisol, which can elevate blood pressure and increase heart attack risk.¹

During the fall transition—when we gain an extra hour of sleep—there is a reported reduction in heart attack occurrences by about 21%, suggesting that sleep loss plays a significant role in heart health.

Effects on Blood Sugar Levels

If you have diabetes or prediabetes, the time change may present additional challenges in managing blood sugar levels. Research indicates that DST can affect metabolic processes by changing how the body responds to glucose, particularly because of the disruption in sleep and stress caused by the time shift.

The body’s insulin sensitivity tends to fluctuate with circadian rhythms, which are affected by changes in light exposure and sleep patterns.² A study in the Journal of Biological Rhythms showed that sleep deprivation and circadian misalignment, common during the transition into DST, can lead to higher postprandial glucose levels (blood sugar levels after meals) and reduced insulin sensitivity.³ These factors may increase the risk of developing insulin resistance and type 2 diabetes.

The stress of the abrupt shift in time may also cause blood sugar spikes. The increased production of cortisol, a hormone that helps regulate metabolism, can raise blood sugar levels as part of the body’s response to stress. As a result, people with diabetes or those prone to blood sugar variability may find that their blood sugar levels are harder to control during the days following the time change.

Circadian Rhythm Disruption

Our bodies are biologically programmed to operate on a 24-hour cycle known as the circadian rhythm. This circadian rhythm regulates sleep-wake patterns, hormone production, and other vital functions. DST disrupts this delicate rhythm by shifting the external cues our bodies rely on, such as light exposure.

The circadian system is highly sensitive to light, and DST changes when exposed to natural daylight. In the spring, the sudden shift means we wake up and go to bed at times that don’t align with natural light cycles. This can cause what is known as "social jet lag," a misalignment between the body’s internal clock and the socially imposed schedule. Social jet lag is associated with a host of negative outcomes, including increased fatigue, impaired cognitive function, and higher risks of metabolic disorders.

Research shows that even minor disruptions to circadian rhythms can lead to significant health problems, including an increased risk of obesity, mood disorders, and cardiovascular disease. In the case of DST, the body may take several days or weeks to fully adjust, during which time people are more susceptible to these adverse health effects.⁴

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Effects on Sleep Cycles

One of the most immediate and noticeable impacts of DST is on sleep. The abrupt loss or gain of an hour may seem minimal, but for many people, it leads to sleep disturbances that can last for days or weeks. Sleep is critical to overall wellness; even minor shifts can impair mood, cognitive performance, and physical health.

When we "spring forward" in March, the one-hour loss of sleep loss or sleep deprivation. For those who already struggle with sleep disorders such as insomnia, this disruption can make the issue worse. The transition into DST can also affect sleep quality, reducing the amount of deep sleep essential for physical recovery, memory, and brain health.

The average person gets 40 minutes less sleep during the first week of DST in spring. This sleep loss, combined with the disruption of the body’s circadian rhythm, can lead to increased feelings of fatigue, irritability, and difficulty concentrating during the day. Additionally, poor sleep is linked to a heightened risk of accidents, particularly in the days immediately following the time change.⁵

When we "fall back" and gain an hour of sleep, it is often seen as a positive adjustment; however, this shift can still cause disruptions for those with sensitive circadian systems or rigid sleep schedules, leading to similar but less severe sleep-related issues.

Mitigating the Effects of Daylight Savings Time

While the health impacts of DST are well-documented, there are ways to mitigate these effects and ease the transition. Here are some strategies:

• Gradual Adjustment: A few days before the time change, start adjusting your sleep schedule by 15 to 30 minutes earlier (in the spring) or later (in the fall) to help your body gradually adapt.
• Prioritize Sleep Hygiene: To promote quality sleep, maintain a consistent bedtime routine, avoid caffeine and electronics before bed, and create a dark, cool, and quiet sleeping environment.
• Morning Light Exposure: In the days following the time change, expose yourself to natural sunlight in the morning. This can help reset your internal clock and improve alertness throughout the day.
• Limit Evening Light: As your body adjusts to the new schedule, avoid bright screens and artificial light in the evening to support melatonin production, the hormone that promotes sleep.
• Stay Active: Regular physical activity, particularly earlier in the day, can help improve sleep quality and ease the transition into the new time.

Conclusion

While Daylight Savings Time was designed to make better use of daylight, it has a significant impact on health. The time change disrupts the body’s natural rhythms in ways that can affect physical and mental health. 

DST’s health implications remind us of the complex relationship between our daily routines and our biological systems. As more research emerges, it becomes clearer that schedule changes that seem minor can have profound effects on health, making it all the more important to prioritize consistent sleep and maintain healthy habits year-round.

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