Most of the United States moves its clocks forward on the first Sunday in March for Daylight Savings Time. While losing an hour of sleep can make people feel tired or irritable the next day, it can also affect overall health. The shift creates darker mornings and lighter evenings, which can disrupt the body’s internal clock, the Associated Press reports.
Because of this, many people have trouble sleeping for weeks or even longer. The research also showed a temporary increase in heart attacks and strokes shortly after the March time change.
When does daylight saving time start?
Daylight saving time begins at 2:00 a.m. on Sunday, the hour of sleep disappearing in most of the US. The ritual reverses on November 1, when the clocks “fall” after daylight saving time ends.
Hawaii and most of Arizona do not observe daylight saving time and observe standard time year-round, along with Puerto Rico, American Samoa, Guam, and the US Virgin Islands. Dozens of countries around the world also observe daylight saving time, which starts and ends on different dates.
History of Daylight Saving Time
Since 2007, it has started on the second Sunday in March, according to the U.S. Naval Observatory, which serves as the Defense Department’s official timekeeper.
20 years ago in 2007, summer time started on the first Sunday in April. The Uniform Time Act of 1966 had previously set the last Sunday in April as the starting date.
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During the energy crisis of the 1970s, Congress experimented with keeping Daylight Savings Time year-round. It began on the first Sunday in January 1974, according to the Congressional Research Service.
What happens to your brain when it’s brighter later?
The brain has an internal “master clock” that is regulated by exposure to light and dark. This system, known as the circadian rhythm, follows a roughly 24-hour cycle that controls when we feel sleepy and when we feel awake. These patterns also change as people age, which helps explain why young children often wake up early, while teenagers tend to have trouble getting up, the Associated Press reports.
The morning sun helps reset this internal clock. As evening approaches, levels of the hormone melatonin rise, making us feel sleepy. However, increased amounts of light in the evening – such as extra daylight during daylight savings time – can delay this rise in melatonin and throw the body’s cycle out of sync.
Lack of sleep is linked to several health problems, including heart disease, cognitive decline and obesity. The circadian clock also affects more than sleep; it affects processes such as heart rate, blood pressure, stress hormone levels and metabolism.
How does time change affect your health?
A study of US traffic accidents found that fatal traffic accidents briefly increase during the first few days after the spring change. The risk is greatest in the morning, which researchers link to lack of sleep, the AP reported.
There is also a link to heart health. The American Heart Association highlights studies indicating that heart attacks increase on the Monday after daylight savings time begins, while strokes may increase over the following two days.
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Doctors already know that heart attacks—especially serious ones—are generally more likely to occur on Mondays, and especially in the morning, when blood clots are more likely to form.
The researchers don’t know why the time change would add to this Monday connection, but it’s possible that the sudden disruption to the circadian day exacerbates factors like high blood pressure in people who are already at risk.
How to adjust to daylight saving time
Experts recommend getting outside in the early morning sun during the first week of daylight saving time to help reset your body’s internal clock, known as your circadian rhythm. Gradually shifting daily routines, such as eating an earlier dinner or exercising earlier in the day, can also help your body adjust, the AP reported.
However, some habits can make the transition difficult. Afternoon naps, caffeine, and evening light from phones or other electronic devices can disrupt earlier bedtimes and slow adjustment to a new schedule.
Will the US ever remove the time change?
Every year there is constant debate about stopping the time change.
Before the start of his second term, Donald Trump said he wanted to end daylight saving time, the AP reported.
Meanwhile, a bipartisan proposal called the Sunshine Act — which would make daylight saving time permanent — has stalled repeatedly in Congress.
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However, some health organizations support a different approach. The American Medical Association and the American Academy of Sleep Medicine agree that time changes should end, but recommend keeping standard time year-round. They argue that standard time better matches the natural position of the sun and human biology, which promotes more stable and consistent sleep patterns, the AP reported.
