You may only worry about losing an hour of sleep when the clocks spring forward on Sunday, March 8, but the time change can also pose risks for your health.
Research shows that when we “spring ahead” one hour, the risk of stroke, heart attack and car crashes all increase because the sudden shift disrupts sleep, affecting your cardiovascular function and reducing alertness during the day.
Dr. Suhaib Haq, a sleep medicine specialist at University Health, explains the science behind our body’s natural sleep patterns and how you can adjust to the time change
How Time Changes and Light Affect Sleep Patterns
With daylight saving time, it’s still dark in the morning and stays light later into the night. This confuses our bodies, and we need time to adjust.
Circadian Rhythm Disruption
Time changes affect your body's natural circadian rhythm, which helps your brain signal that it's time to go to sleep and controls other organ systems.
“Our light cues will not be there when we wake up,” said Dr. Haq. “Our brains will still think it's night, so we're going to wake up tired. We are going to wake up sleepy, even if we have had an extra hour of sleep the night before.”
Light Exposure Shifts
Exposure to light is the biggest regulator of your circadian rhythm. A recent on sleep disruption in the U.S. found that sleep duration decreased with increasing daylight length, and shortest sleep times and earliest wake times occurred during spring.
How Sleep Impacts Your Heart Health
When you don’t get enough sleep, you risk raising stress hormones and inflammation, which in turn can affect blood sugar, blood pressure, heart rate and overall vascular function in the days after the time change.
Over time, ongoing sleep deprivation has been linked to high blood pressure, higher cholesterol levels and plaque buildup in the arteries — all of which raise the risk of heart attack and stroke.
How to Prepare for the Time Change
A better night’s sleep supports long-term cardiovascular health.
Dr. Haq says preparing for the time change ahead of time can help ease the transition, minimize the impact on your health and protect your heart.
Gradual Adjustment
Begin going to bed 15 minutes earlier every few nights, and gradually get up earlier, too. This will help your body slowly adjust to the light difference outside.
Light Management
Blue light, the light that comes from electronic devices such as smartphones, tablets and laptops, is proven to make it more difficult to fall asleep because it reduces melatonin production, a natural hormone that helps you fall asleep. To fall asleep easier, put your electronics down at least half an hour before going to bed and keep them out of reach.
When you wake up, go outdoors and soak up a little morning sunlight in the week after the time change. That will help reset your body’s natural clock.
Healthy Sleep Habits
Nurture healthy sleep habits by creating a regular bedtime routine. Here are some tips:
- Stop using electronics at least half an hour before bedtime
- Keep your bedroom slightly cooler (between 65-68°F is the ideal room temperature for sleep)
- Avoid caffeine and alcohol before bed
- Read a book or meditate before bed to quiet your mind
When to Seek Help
A sleep study might help diagnose a sleep disorder if you are experiencing:
- Excessive daytime sleepiness
- Excessive snoring
- Sleep apnea
- Narcolepsy
Sleep studies monitor your four stages of sleep, eye movements, muscle movements, brain activity and more. They can help diagnose a number of sleep disorders.
Learn more about what to expect during a sleep study on our website.
Sleep Medicine at University Health
The sleep specialists at University Health can diagnose and treat a wide range of sleep disorders in adults and children. We perform comprehensive sleep testing in our sleep labs.
For more information on sleep medicine, call 210-644-4350.
