Here we go again! Twice a year, the clocks shift forward or back, marking the beginning or end of Daylight Saving Time (DST). While gaining an extra hour of sleep may sound appealing, the time change often causes a surprising disruption to our sleep patterns and mood. Here’s a look into why we have DST in the first place and tips to help you adjust smoothly this season.
FYI: Daylight Savings Time in Canada ends on Sunday, November 3rd at 2:00 am. So don’t forget to turn those clocks back before bed on Saturday.
A Brief History of Daylight Saving Time
DST was first introduced during World War I as a way to conserve fuel by reducing the need for artificial light. The practice was adopted by many countries and eventually became more widespread during World War II. In Canada, DST is used in most provinces, though some areas choose to stick with Standard Time year-round.
The idea behind DST is simple: by “springing forward” in March and “falling back” in November, we supposedly make better use of natural daylight. However, the time change has been debated for decades, with more recent research showing it can actually impact our health, particularly our sleep.
How the Time Change Affects Your Sleep
The transition to and from DST has a surprisingly significant effect on sleep quality. Here are a few ways the time change can throw off your sleep routine:
- Circadian Rhythm Disruption: Our bodies have an internal clock, known as the circadian rhythm, which helps regulate sleep-wake cycles. Even a one-hour shift can disrupt this rhythm, making it harder to fall asleep or wake up at your usual times.
- Reduced Sleep Quality: With the disruption to your body’s internal clock, it may take a few days (or even weeks for some) to return to a stable sleep pattern, leading to poor-quality sleep during the adjustment period.
- Increased Fatigue and Mood Changes: Many people report feeling more tired and irritable after the clocks change. This is because the body is essentially in a state of “jet lag,” adjusting to a new schedule without actually traveling anywhere.
- Higher Risk of Health Issues: Studies show that disruptions in sleep, like those caused by DST, are linked to an increase in health issues, including mood disorders, cardiovascular strain, and increased accident rates.
While the time change can affect everyone, research shows that men and women may experience its impacts differently due to variations in sleep architecture and circadian rhythm sensitivity. Studies suggest that women tend to have a slightly shorter circadian rhythm, meaning they often fall asleep and wake up earlier than men. This can make women more sensitive to the “fall back” shift, which may disrupt their sleep quality and overall mood more than it does for men. Women are also more likely to experience heightened fatigue, mood swings, and sleep disturbances after the clocks change, partly due to hormonal differences that influence sleep.
Men, on the other hand, are generally less affected by the time change when it comes to immediate shifts in mood or energy. However, men may face more substantial issues related to sleep deprivation following DST shifts. For example, research has linked time-change-related sleep loss in men to an increased risk of cardiovascular issues and decreased alertness, potentially impacting their safety, especially while driving. These gendered differences highlight the need for tailored approaches to sleep care around the time change, with women potentially benefiting more from gradual pre-time change adjustments and men from strategies that prioritize sleep duration and heart health.
Tips to Prepare for and Manage the Time Shift
Since we’re about to “fall back” this November, try implementing these tips to help your body adjust to the time shift and avoid any unwanted side effects.
Gradually Adjust Your Schedule: A few days before the time change, start shifting your bedtime and wake-up time 15 minutes earlier each day. This will help your body gradually adjust to the new schedule.
Maximize Morning Light Exposure: Exposure to natural light in the morning can help reset your circadian rhythm. Open the blinds or, if possible, spend a few minutes outside soon after waking up.
Keep a Consistent Routine: Stick to a regular bedtime routine that includes winding down activities like reading or meditation. Consistency is key in helping your body adjust faster.
Limit Caffeine and Alcohol: Both caffeine and alcohol can interfere with sleep quality. Avoid them in the late afternoon and evening, especially during the time change transition.
Wind Down with Relaxing Activities: Try calming activities such as stretching, listening to relaxing music, or practicing deep breathing exercises. These can help you transition to sleep more easily. Don’t forget to limit screen time for at least an hour before you go to sleep.
After the time changes, the adjustment period can still feel rough. Here are some tips for maintaining sleep quality in the days and weeks that follow:
Be Patient with the Process: Your body might need time to adjust fully. Give yourself permission to ease into the new routine without too much pressure.
Stay Active: Physical activity during the day can promote better sleep at night. However, avoid intense workouts right before bed, as they can interfere with sleep.
Optimize Your Sleep Environment: Keep your bedroom cool, dark, and quiet. Make use of blackout curtains, earplugs, or a white noise machine if needed.
The time change may be an unavoidable part of the season, but with a few adjustments, you can help your body and mind cope more effectively.
Our team at Sleep Therapeutics is here to help! If you are finding it difficult to get back on track or want personalized tips to improve your sleep, book a consultation today. Together we can help you get the restful sleep you deserve in any season.
