Sleep Research
Spring forward: How to prepare for losing an hour of sleep
This blog addresses the forthcoming commencement of daylight saving time on Sunday, March 12th, when clocks will spring forward by an hour at 2 a.m. While this shift offers more daylight for evening activities, it also entails a potential disruption in sleep patterns and can lead to feelings of sluggishness and tiredness. Sarah M. Richey, MD, the service line medical director of Sleep Medicine at Kaiser Permanente in Colorado, highlights the negative health consequences associated with this transition, including an increased risk of heart attacks, strokes, and car accidents. However, adjusting sleep schedules gradually, adopting a calming bedtime routine, and practicing good sleep hygiene can mitigate these effects and help individuals wake up refreshed during daylight saving time. Original Article By: Kaiser Permanente
Daylight saving time will commence on Sunday, March 12th. Clocks will be moved forward by an hour at 2 a.m. This means that there will be more daylight in the evenings and the sun will rise later in the morning than during standard time. While many people appreciate the additional time to enjoy outdoor activities, the switch to daylight saving time also results in the loss of an hour's sleep, causing feelings of sluggishness and tiredness.
According to Sarah M. Richey, MD, service line medical director of Sleep Medicine at Kaiser Permanente in Colorado, the transition to daylight saving time can have negative health consequences. Studies have shown an increase in heart attacks, strokes, and serious car accidents in the week after the switch. Children and teens are not exempt from the effects of sleep deprivation and may struggle in school or exhibit behavioral problems.
However, our internal sleep cycles typically adjust within a few days after the start of daylight saving time. To ease the transition, Dr. Richey suggests gradually adjusting sleep schedules a few days before the switch, establishing a relaxing bedtime routine, getting morning sunshine to help produce melatonin, and practicing good sleep hygiene by avoiding screens, caffeine, alcohol, and heavy meals before bedtime. These simple steps can help individuals wake up feeling refreshed on the first Sunday of daylight saving time, rather than experiencing fatigue for several days afterward.
References:Kaiser Permanente. (2023, March 1). Spring forward: How to prepare for losing an hour of sleep. Kaiser Permanente. Retrieved March 1, 2023, from https://about.kaiserpermanente.org/health-and-wellness/health-tips/spring-forward-how-to-prepare-for-losing-an-hour-of-sleep
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