November 1, 2024 from Medscape
Is the recent time change causing you to feel like you’re falling back or struggling to leap forward into your routine? As people settle into standard time after the recent clock change, experts are urging awareness of potential health risks associated with disrupted sleep patterns. According to Michael Antle, PhD, a psychology professor at the University of Calgary, these shifts can bring an increased likelihood of accidents, heart attacks, and strokes.
How Circadian Rhythms Affect Health
Our circadian rhythms regulate critical bodily functions like hormone release and digestion, aligning these processes with the natural light-dark cycle. Antle describes the body as a “carefully coordinated orchestra” that can be thrown off balance by sudden changes in sleep timing. Even small disruptions, like adjusting to a new time change, can impact health and well-being.
Health Risks of Time Changes
The recent fall time change may be easier for some to tolerate due to an extra hour of sleep. However, the springtime change has been shown to have a more profound effect on health, often causing increased rates of car accidents, workplace injuries, and heart attacks. For certain people, the abrupt shift feels like losing an hour of sleep every day for weeks, leading to a higher risk of accidents and other health issues.
Research Findings on Disrupted Sleep and Long-Term Health
Antle’s research uses animal models to explore the health impact of time shifts. His studies have shown that disrupted circadian rhythms can contribute to chronic conditions. For instance, mice exposed to mild circadian disruptions, like those experienced during time changes, developed signs of diabetes, heart disease, and insulin resistance within a few months. This research suggests that even small disruptions in sleep timing can lead to significant health issues over time.
Why Experts Support Year-Round Standard Time
Experts in sleep and circadian rhythms increasingly advocate for year-round standard time. Unlike daylight saving time, standard time aligns better with our natural biological clocks, helping maintain alertness at work and school. In northern regions, year-round daylight saving time could mean very late winter sunrises, causing “social jet lag” and decreased productivity. Antle notes that some areas in Alberta, for example, wouldn’t see the sun until as late as 10:30 AM during winter if daylight saving time were permanent.
The Canadian Society for Chronobiology and numerous U.S. sleep experts recommend year-round standard time as the best option to align social and biological clocks and improve public health.
Tips to Ease the Transition After a Time Change
If you’re still feeling the effects of the recent time shift, Antle suggests taking steps to support your body’s adjustment. Try gradually adjusting your sleep schedule in the days following the change and prioritize a consistent bedtime routine. Avoid rushing or driving while overly tired, as fatigue increases the risk of accidents. Giving your body time to adapt will help you feel more alert and minimize the impact on daily activities.
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