The good news is that you will soon be getting an extra hour of sleep! The bad news? It will be dark as a pocket by late afternoon for the next few months in the United States. Daylight saving time will end at 2 a.m. local time next Sunday, November 3rd, and we will set our clocks back an hour before going to bed. This means that standard time will be in effect until March 9th, when we will “spring forward” and return to daylight saving time.
While the spring time change can be tough on our bodies, with darker mornings and lighter evenings throwing off our internal body clock, the fall time change should be easier. However, it may still take some time to adjust our sleep habits, and there are also downsides to leaving work in the dark or trying to exercise while there is still enough light. For some people with seasonal affective disorder, a type of depression usually linked to the shorter days and less sunlight of fall and winter, this time change may be particularly challenging.
In fact, some health groups, including the American Medical Association and American Academy of Sleep Medicine, have called for an end to time switches altogether. They argue that sticking with standard time aligns better with the natural cycle of the sun and our own biology. It is worth noting that most countries do not observe daylight saving time, and for those that do, the date of the time change varies.
Interestingly, two states in the U.S., Arizona and Hawaii, do not change their clocks and remain on standard time throughout the year. This raises the question of whether it is time for the rest of the country to follow suit and do away with the time change.
So, how does our body react to light and why does the time change affect our sleep? Our brain has a master clock that is set by exposure to sunlight and darkness. This circadian rhythm is a roughly 24-hour cycle that determines when we become sleepy and when we are more alert. As we age, these patterns change, which is why young children who are early risers often become teenagers who are hard to wake up in the morning.
Morning light helps to reset our circadian rhythm, while in the evening, levels of a hormone called melatonin begin to surge, triggering drowsiness. However, when there is too much light in the evening, such as during the extra hour of daylight saving time, this surge is delayed and our cycle gets out of sync. This can have a domino effect on other bodily functions, including heart rate, blood pressure, stress hormones, and metabolism.
Even a one-hour change on the clock can throw off our sleep schedules, as work and school start times remain the same. This is a problem because a large number of people are already sleep deprived. In fact, studies show that about one in three adults in the U.S. do not get the recommended seven or more hours of sleep each night, and more than half of teenagers do not get the recommended eight or more hours on weeknights. This lack of sleep has been linked to various health issues, including heart disease, cognitive decline, and obesity.
So, how can we prepare for the time change and ease the adjustment? Some people try to gradually change their bedtimes in the days leading up to the time change, but there are also other ways to help reset our circadian rhythm for better sleep. Getting more sunlight during the day can be helpful, as well as maintaining a consistent sleep schedule and avoiding caffeine and electronics before bedtime.
The question remains, will the U.S. ever get rid of the time change? While lawmakers have occasionally proposed eliminating the time change altogether, the most recent attempt, a bipartisan bill called the Sunshine Protection Act, has not yet been passed. This bill proposes making daylight saving time permanent, but health experts argue that it should be standard time that is made permanent instead.
In conclusion, while the extra hour of sleep may be a welcome change for many, the time change can still have a significant impact on our bodies and daily routines. It is important to be aware of how our bodies react to light and to take steps to adjust our sleep habits accordingly. And perhaps, in the future, we will see a change in the way we handle time in the U.S., with a move towards a more natural and consistent approach.
