Health Impacts of Daylight Saving Time and Tips to Adjust

Turning back the clocks at the end of daylight saving time can disrupt sleep. This sleep loss affects overall health. Although some research suggests potential heart health benefits from the fall time change, losing evening sunlight can lower serotonin and melatonin production, resulting in a depressed mood, as noted by Dr. John La Puma, a California physician specializing in nature-based medicine.

Dr. La Puma emphasized that the body’s internal clock doesn’t align immediately with the wall clock. He explained the common effects experienced, saying, “When the clocks change, your body clock remains on the old time.” Generally, people notice that they wake up and feel hungry earlier, become sleepy sooner, and find the darkness arrives by five in the evening, leading to months of shorter days.

Adjusting to the Time Change

Making small adjustments to your schedule can help ease the transition, according to Dr. La Puma.

1. Gradual Schedule Changes

With clocks turning back overnight Saturday, start shifting bedtime, meals, and wake-up time by small increments on Friday. Move them later by 15 minutes each time. For example, if you usually go to bed at 10 p.m., change it to 10:15 p.m. Friday and 10:30 p.m. Saturday. Adjust wake-up times and meals similarly, where possible.

2. Avoid Late-Night Activities

Dr. Saema Tahir, a sleep medicine doctor in New York City, advises against staying up late and drinking excessively during the time change, especially since it falls on Halloween. “Finish drinking a few hours before bed and avoid caffeine after early afternoon,” she suggests. Alcohol may make you drowsy initially but disrupts sleep later at night. Caffeine remains in the system for hours, leaving you more tired despite the extra hour.

3. Optimize Outdoor Exposure

Dr. La Puma emphasizes intentional outdoor exposure. Get outside in the late afternoon. “Late-day daylight signals the body that the day is extending,” he explained. Once accustomed to the time change, Dr. Tahir recommends getting outdoor light within an hour of waking every day during winter. “Light is the strongest signal the body clock receives,” she mentioned, adding that evening light pushes the body clock later, beneficial for adjusting to ‘fall back’.

4. Establish a Wind-Down Routine

Engage in a relaxing pre-bedtime ritual to promote a regular sleep schedule. Options include a paper workbook, chamomile tea, a bath, or aromatherapy, described in Dr. La Puma’s book “Indoor Epidemic.” These activities signal winding down and preparing for sleep.

5. Limit Caffeine and Screens

Avoid caffeine after noon and screens at least an hour before bedtime. Dr. La Puma warns that phone screens suppress melatonin production, a hormone signaling it’s time to sleep. Even night mode doesn’t entirely mitigate the effect.

6. Maintain a Consistent Routine

After the clocks change, keep a regular wake-up time, including weekends, as Dr. La Puma advises. “Maintain one wake-up time daily, weekdays and weekends.” Consistent sleep and wake times have important health impacts, reducing cardiovascular risks.

If you’re experiencing persistent sleep difficulties or sleep-related fatigue that affects daily activities, consult a healthcare provider, as recommended by the National Institutes of Health.

Melissa Rudy is a senior health editor at Fox News Digital. Send story tips to [email protected].