What Happens during Daylight Saving Time?
First things first, the clocks change in a lot of regions. It happens in the UK on the last Sunday in March, this year falling on the 30th.
Our clocks will go forward 1 hour at 1am but did you know it wasn’t until 1916 that it first happened in the UK?
I’m asking what impact the time change has on our bodies. Twice a year, millions of people groggily reset their clocks, but few realize the serious toll Daylight Saving Time (DST) can take on their bodies. Losing just one hour of sleep might not seem like a big deal, but research shows it can lead to increased stress, fatigue, and even a higher risk of heart attacks and car accidents. So, what’s really happening to our internal clocks, and how can we minimize the impact? Read on to discover how DST disrupts your body—and the simple tricks to help you adjust smoothly.
What is the Circadian Rhythm?
Almost all living organisms have various biological rhythms which all have different lengths. Circadian rhythms are the ones we know most about, they are driven by central and peripheral clocks in the body. The central or “master clock” is located in a very specific part of our hippocampus called the suprachiasmatic nucleus (SCN). These pieces of our body generate self-sustained positive and negative feedback loops that run continuously on a 24hr cycle. They influence a huge number of functions around our bodies, sleep/rest, feeding and drinking behavior, core body temperature, nervous system function, metabolism and many others, even our heart has a biological clock.
What happens when there is disruption to this system?
Some argue that the small loss of an hour’s sleep is inconsequential, however increased sleep fragmentation, and other disruption, resulting in a cumulative sleep loss affect, can last for at least a week if not longer. Those of us that sleep for shorter periods of time will be most affected by the clock change.
However, we know from studies involving shift workers that a circadian misalignment occurs from the 12 hour inversion of the cycle. Being exposed to this misalignment increases the risk for bodily functions becoming irregular and disrupted, resulting in a function loss this is a risk factor for hypertension, inflammation and more. There are other health and wellness implications connected to the clocks changing. Some people report experiencing more irritability or moodiness. Some studies suggest a slight increase in cardiac events for about 1 week post time change. This is likely due to the disruption in sleep and stress on the body due to sleep deprivation and circadian misalignment.
During the week after the shift to DST, research shows an associated rise in:
- Cardiovascular disease, with a higher risk of heart attacks
- Injuries, including a spike in fatal car accidents
- Stroke rate
- Mental health and cognitive issues
- Digestive and immune-related diseases, such as colitis
Although sunlight is the most powerful synchronizer for the body, and while it’s an advantage to have more time for outdoor activities in the evening, exposure to more light closer to bedtime can make it harder to fall asleep at our usual time. This then reduces the amount of sleep we are able to get. A sleep expert called Adam Spira says “We function best when our sleep-wake cycle follows the sun. We get sleepy, due in part to melatonin release, when it gets dark. In the spring, when we switch to daylight saving time, we increase the amount of light we’re exposed to in the evening hours”.
What can we do to prepare or help mitigate this disruption?
What we do know is that DST affects everyone differently, but if you or someone that you know struggles with this change, be sure to share and try these tips to make the transition a bit easier. But when in doubt and suffering with a sleeping condition, its always best to consult a professional.
- Gradually shift your bedtime 15-20 minutes earlier in the days leading up the 30th of March.
- Avoid screens and caffeine before bed as this will improve your sleep quality. Limiting alcohol will also help avoid sleep disturbance.
- Spend time outdoors in natural light during the day will help to reset the internal body clock. This is most important in the days before the switch.
- Get plenty of sleep on Sunday night so you are well rested and ready for the week ahead.
- Be sure to get adjusted to be feeling your best, allowing your nervous system the best change to adapt correctly to the switch.
Luke Ullyott
Chiropractor