Twice a year, millions of people disruption their sleep for a practice that many sleep experts question. Daylight Saving Time — particularly the “spring forward” transition in March — has measurable effects on health, safety, and productivity that last well beyond the Monday morning after the time change.
Research shows that the spring transition, when we lose an hour of sleep, is associated with a spike in heart attacks (up 25%), workplace injuries, traffic accidents, and even cyberloafing (wasting time online at work). The fall transition, while gaining an hour, still disrupts circadian rhythms that prefer consistency above all else.
Minimizing the Impact of Time Changes
- Start adjusting early — Shift your bedtime and wake time by 15 minutes per day in the days leading up to the change.
- Use light strategically — Get morning light exposure immediately after the time change to help reset your internal clock.
- Avoid heavy meals and alcohol — Your body is already working to adjust; don’t add digestive stress to the load.
- Be extra cautious driving — The Monday after the spring time change sees a significant spike in traffic fatalities.
Nancy Rothstein, The Sleep Ambassador, advocates for greater awareness of the health costs of time changes and encourages individuals and organizations to prepare proactively. For more sleep health guidance, visit The Sleep Ambassador’s resources. Read the full article on HuffPost →