BY THE OPTIMIST DAILY EDITORIAL TEAM
For many Americans, the start of daylight saving time is more than just an inconvenience—it’s a genuine struggle.
This sentiment is echoed by sleep researchers who warn that the “spring forward” time change can be hard on our health. Studies have shown an increase in car accidents, strokes, and heart attacks in the days following the shift. Brant Hasler, a sleep and circadian researcher at the University of Pittsburgh, explains that the time change disrupts not just our sleep but also our circadian rhythm—the internal clock that regulates everything from our mood to our metabolism.
“It makes sense to me just to stick with that, rather than trying to monkey about with it,” Hasler said, criticizing the idea of making daylight saving time permanent.
Who feels it the most?
The effects of daylight saving time aren’t felt equally by everyone. People who live on the western edges of their time zones, for example, may find it harder to adjust because the sun rises later for them. According to Allison Harvey, who runs a sleep and mood research clinic at the University of California, Berkeley, people with depression and bipolar disorder are also particularly vulnerable.
“Sleep pushes our moods around,” Harvey says. “So, of course, sleep and mental health challenges go hand in hand.”
Teenagers, whose circadian rhythms naturally make them night owls, are also in for a rough week. The early start times at most schools combined with the lost hour of sleep can leave them even more exhausted than usual.
Tips to adjust smoothly
The good news is that there are practical ways to help your body adjust to the time change. Bright light exposure in the morning is one of the most effective strategies. Hasler recommends spending at least 20 minutes in natural light right after you wake up to help reset your internal clock.
Exercise is another helpful tool. Research shows that physical activity—especially in the morning or early afternoon—can help push your circadian rhythm to an earlier schedule.
Food and drink: what to avoid
In addition to getting outside and staying active, be mindful of what you eat and drink. Avoid heavy meals late in the evening and limit caffeine intake after lunchtime. Caffeine can linger in your system for hours, making it harder to wind down at night. Alcohol is another culprit; while it might help you fall asleep initially, it disrupts the quality of your sleep.
Sleep hygiene: setting the stage for rest
Good sleep hygiene can make all the difference. Create a bedtime routine that signals to your body that it is time to wind down—this might include reading, listening to calming music, or doing a short meditation. Make sure your bedroom is cool, dark, and quiet. Avoid screens at least an hour before bed since blue light can interfere with melatonin production.
Stay patient and keep perspective
If you’re struggling to get enough rest, try not to stress too much about it, which could make falling asleep all the more difficult. “The human sleep system is a flexible system, and we will all survive this,” Harvey reassures.
While it might take a week or two to feel completely back to normal, adopting these strategies can make the transition smoother.
