Don’t wait until the eleventh hour!
Daylight saving time starts at 2 a.m. on Sunday, March 9, for most of the US, meaning that we spring forward and lose an hour to make better use of daylight and save energy.
DST — which lasts until Sunday, Nov. 2 — is controversial in part because research indicates it can significantly upend our sleep-wake cycle, potentially increasing the risk of heart attacks and stroke.
The good news is that we can take time this week to minimize the impact on our schedule and body.
Here are three simple tips for easing into DST.
How does DST affect the body?
Though we’re only losing one hour of sleep, the health effects will be noticeable for the first week.
The time change can alter when we feel hungry, how tired we feel and how much we can concentrate due to disruptions to our body’s natural circadian rhythm.
Circadian rhythm, which is essentially our body’s 24-internal clock, is more than just sleep-wake cycles. It also influences our mealtimes, body temperature and hormonal fluctuations throughout the day.
Make sure to get morning light
Because clocks move forward an hour, sunrise seems to happen later in the day, which means less opportunity for morning light.
Natural sunlight is essential for circadian rhythm. Exposure to bright morning light boosts cortisol production, signaling that it’s time to get up, increasing alertness and setting the stage for better sleep at night.
We should be going to bed 16 or 18 hours after first experiencing morning light.
Try to embrace morning light in the days leading up to DST to maintain a healthy circadian rhythm.
Adjust your sleep schedule
There is some evidence that DST is worse than standard time for our health because there’s an increased risk of heart attacks, strokes and motor vehicle crashes along with sleep disturbances.
We can attempt to combat these disruptions by hitting the hay 15 to 20 minutes earlier and waking up 15 to 20 minutes earlier every day this week until Sunday.
But don’t change too many things at once — try to stick to your typical work schedule, exercise regimen and diet so as not to overwhelm your body.
Maintain your bedtime rituals
Keeping a consistent nightly routine helps the body adjust to the new time more smoothly.
Healthy evening habits include:
- Avoiding caffeine, a stimulant, and alcohol, a sedative that can cause fragmented sleep, late in the day.
- Stopping phone, computer and social media use half an hour to an hour before bed.
- Not checking the clock all the time.
- Making sure you have a dark environment to sleep in.
- Not exercising or eating two or three hours before bed.
Alcibiades J. Rodriguez, MD, is an associate professor of neurology and the director of sleep medicine at NYU Grossman School of Medicine. He treats patients for a variety of sleep and neurological disorders, and is the medical director of the NYU Langone Comprehensive Epilepsy Center — Sleep Center.
