by We change our clocks twice a year. And while research shows that the spring shift can pose more serious health risks, such as an increased risk of heart attack and stroke, both time changes can actually affect your health.
That’s because the time shift disrupts our body’s internal clock, called the circadian rhythm. This master clock in the brain is set by exposure to light and darkness. It determines when we become sleepy and when we are alert. Morning light helps reset the clock, and towards evening melatonin levels rise, making us sleepy.
If we change the time, this rhythm can be disrupted. Research shows that people are at greater risk of mood problems, suicide and even traffic accidents around these clock changes.
Moreover, even if we can gain an hour of sleep, not everyone benefits. In fact, the shift can potentially disrupt our sleep and cause sleep disturbances and fatigue. You may also notice a drop in concentration, reaction time, and overall cognitive function. This can be especially risky for drivers and people in demanding jobs.
And then there’s the extra hour of darkness. With earlier sunsets and less daylight, some people may experience seasonal affective disorder or worsening depression or anxiety.
How people can prepare for the time change
Relapse” should be easier, but it may still take some time to adjust. Here are a few steps to help you prepare:
- Adjust your bedtime gradually: Try to go to bed 10-15 minutes later each night, a few days before the clock changes. This way your body can adapt slowly instead of all at once.
- Adjust your children’s schedules, too: Shift your children’s bedtimes slightly in the days before the change so they can adjust better.
- Provide morning sunlight: Natural light helps our bodies wake up. Try going outside in the morning or sitting by a window to boost your energy.
- Avoid caffeine and alcohol before bed: Both can disrupt your sleep, making it harder to adjust. Try to cut these out in the afternoon and evening.
These simple changes can make it easier to adjust and improve your mood, focus, energy, and sleep quality. And sleep is super important: About 1 in 3 American adults don’t get the recommended seven or more hours per night. Not getting enough sleep can lead to heart problems, cognitive decline, obesity and other problems. So let’s make sleep a priority and do your best to get back to standard time.
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