As daylight saving time comes to an end, many Americans will enjoy an extra hour of sleep. However, this transition also brings the downside of shorter daylight hours in the late afternoon over the coming months.
Clocks will be set back one hour at 2 a.m. local time on Sunday, November 3. This shift marks the beginning of standard time, which will continue until March 9 when clocks will “spring forward” again for daylight saving time.
Adjusting to the change in spring can be more challenging for individuals, as the darker mornings and brighter evenings can disrupt internal body clocks, making it difficult to maintain a regular sleep schedule. Research has indicated an increase in heart attacks and strokes following the March time change.
The fall transition to standard time is often easier. Nonetheless, individuals may still need time to adjust their sleep routines, and those who work late or engage in physical activities may find it inconvenient to do so in the dark. Additionally, individuals suffering from seasonal affective disorder may face struggles during this period due to the decreased sunlight.
Several health organizations, including the American Medical Association and the American Academy of Sleep Medicine, advocate for eliminating the biannual clock changes, arguing that standard time aligns more closely with natural sunlight and human biology.
Most countries do not observe daylight saving time, and within the U.S., Arizona and Hawaii are the two states that remain on standard time year-round.
Understanding the body’s response to light is crucial in this context. The brain operates on a master clock regulated by sunlight and darkness, known as the circadian rhythm, which affects sleep cycles and levels of alertness. Light in the morning helps reset this rhythm, while melatonin levels increase in the evening, creating a natural cycle of drowsiness. However, excessive evening light from daylight saving time can disrupt this pattern.
Even minor clock changes can significantly affect sleep schedules, especially since work and school start times remain unchanged. This is concerning as many Americans are already sleep-deprived; statistics show that about one in three adults fall short of the recommended seven hours of sleep, and more than half of teenagers lack the suggested eight hours.
To ease the transition, some individuals attempt to gradually adjust their bedtimes in the days leading up to the time change. Exposing oneself to more natural light can aid in resetting the circadian rhythm and promoting better sleep.
There have been periodic discussions among lawmakers about eliminating time changes altogether. A notable example is the recently stalled bipartisan Sunshine Protection Act, which aimed to make daylight saving time permanent. However, health experts argue that standard time should be the permanent option instead.