This Sunday, clocks will roll back one hour starting at 2. a.m., marking the end of daylight saving 2024. Daylight saving is a 238-day event covering spring, summer, and half of autumn. It is the practice of changing clocks to extend and make more use of daylight hours so that darkness starts later. Here’s how it works:
Spring daylight saving “Spring forward”: Clocks are set ahead by one hour at 2 a.m. on the second Sunday in March. We lose an hour of sleep for more daylight and shorter nighttime hours.
Fall daylight saving “Fall back”: Clocks are set back by one hour at 2 a.m. on the first Sunday in November. We gain an hour of sleep for shorter daylight and longer nighttime hours.
How The Time Change Affects Sleep
Adjusting our clocks an hour forward may not seem like a huge deal, but experts have explained that the time change can affect circadian rhythm, the internal clock that helps control sleep and other biological processes. When the circadian rhythms change, it can affect our sleep/wake cycles and pose serious challenges to sleep, including sleep loss and severe mood changes. A lack of sleep can cause problems with learning, focusing, and reacting. While fewer adverse health effects are associated with fall DST, people still often feel sluggish and tired after the clock changes, explains the Sleep Foundation, so gaining an hour of sleep may not result in better rest or erase our sleep debt after one night.
*Sleep debt is the cumulative effect of insufficient sleep over days or weeks. It affects those with chronic sleep deprivation, have insomnia, or suffer from a sleep disorder.
Preparing now can help us transition well and avoid potential disruptions during fall daylight saving. Some helpful tips include considering mindful techniques, improving sleep hygiene, and reducing sleep disruptions. But we also need to investigate and examine what works best for us. It will take a targeted approach to achieve quality sleep and improve overall health.
Why The Time Change Impacts YourSleep
While the fall time change may not disrupt sleep as much, it can still impact sleep habits. Seasonal time changes, whether in the fall or spring, have always affected sleep quality, even though fall DST is an easier transition. There is mounting pressure from scientists and health professionals to eliminate seasonal time changes in favor of permanent standard time since this aligns best with human circadian biology. The American Academy of Sleep Medicine (AASM) stated that the human biological clock is why daylight saving impacts sleep. In an article published in the Journal of Clinical Sleep Medicine, the AASM explains that the timing of light and darkness, which dictates sleep and wake rhythms, regulates the human biological clock. “DST can cause misalignment between the biological and environmental clock, resulting in significant health and public safety-related issues, especially in the days immediately following the annual change to DST.” Most of the U.S. observes DST. Hence, it will take a herculean effort to eliminate seasonal time changes.
Why The Time Change Causes More Sleep Issues
The Sleep Foundation explains that many people feel refreshed and more alert during fall daylight saving. Still, some people, especially those with seasonal affective disorder (SAD), a type of depression usually linked to shorter days and less sunlight in fall and winter, may struggle more with sleep. There is a strong correlation between SAD and various factors, such as abnormal sleep, circadian rhythms, and insufficient sunlight exposure. Hence, choosing the best treatment for you is the first step in managing SAD during this season. A new study published in the Journal of Affective Disorders revealed that phototherapy (light therapy) was significantly more effective than other intervention groups or control therapies like antidepressants, cognitive-behavioral therapy, and negative ion generators. Further research is needed to assess the long-term effectiveness and safety of different treatment approaches for SAD.
Fall Daylight Saving 2024 is just around the corner. Let’s use this opportunity to cope with the time change, practice healthy habits, and sleep better at night.
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