Daylight saving time comes around each year, and it brings more than just a change on your clock. Every spring and fall, millions of Americans wake up to a shifted schedule. Although the adjustment might feel like a minor inconvenience, there is much more happening beneath the surface.
A lot happens in our bodies when the clocks change. Our internal timer—our circadian rhythm—is finely tuned to natural light cycles, and a sudden shift can throw it off balance. This disruption can have hidden effects on our physical systems that most of us never consider. Let’s review some of these effects and how you can adjust your schedule to reduce their impact.
Physical effects of daylight saving time
The time shift has a notable impact on heart health. Research shows that after daylight saving time begins, there is a spike in cardiovascular events. Studies in places like Michigan have found a significant increase in heart attacks on the Monday following the change. This is not a coincidence; the extra strain on your body during this shift—likely due to misaligned sleep patterns—can lead to real issues with your heart.
Research has also linked daylight saving time to a temporary increase in strokes. Several studies have found that the clock change is associated with a measurable rise in the incidence of ischemic strokes in the days following the transition.
Motor vehicle accidents tend to shift during the daylight saving transition as well. Fatal car crashes increase on workdays right after the time change. Disrupted sleep patterns and reduced alertness make early mornings and late evenings more dangerous, especially when darker conditions coincide with busy commute times.
Even though the clock only moves one hour, the ripple effects are extensive. More people seem to struggle with the change, and the data indicates that this disruption affects our physical health far beyond just waking up groggy.
Tips for adjusting your schedule after the time change
Adjusting to the shift in daylight saving time can be challenging as it disrupts our natural sleep patterns and overall rhythm. Fortunately, you can smooth this transition with a few simple changes to your daily routine. Here’s how:
- Ease into the change: A few days before the shift, adjust your sleep schedule by going to bed and waking up 10 to 15 minutes earlier each day, gradually building up to the new timing.
- Short naps: If you feel extra tired, a 20- to 30-minute nap can help refresh you, but be careful not to overdo it.
- Morning light: Get outside or use a lightbox for at least 15 minutes in the morning. Exposing yourself to natural light helps reset your internal clock.
- Adjust your routine: If possible, delay your morning activities by an hour during the first few days.
- Watch your caffeine and alcohol: Limit these around bedtime since they can further disturb your sleep.
If you have lingering health issues or are unsure how the time change might affect you, make sure to consult your doctor for personalized guidance. While losing or gaining one hour might seem trivial, our bodies require time to adjust, and even small disruptions can have significant effects. Taking gradual steps to ease into the change is important, but if you have concerns about your health, the best approach is to check with an expert.