The transition to standard time this fall brings both benefits and challenges. Daylight saving time will come to an end at 2 a.m. on Sunday, November 3, allowing everyone to gain an extra hour of sleep. However, the trade-off is that it will become considerably darker in the late afternoon for the upcoming months.
After the clocks are set back, standard time will be in effect until March 9, when we will “spring forward” again with the return of daylight saving time. This springtime change can disrupt the body’s internal clock, leading to issues such as difficulty falling asleep and an increase in health risks, including heart attacks and strokes.
Adjusting to the fall time change, often referred to as “fall back,” may be simpler, but it can still require some time for individuals to adapt their sleep patterns. The longer nights might also complicate evening activities like exercise, and those affected by seasonal affective disorder may experience difficulty due to the reduced sunlight.
Various health organizations, including the American Medical Association and the American Academy of Sleep Medicine, advocate for permanently eliminating the time changes, arguing that sticking to standard time is more in harmony with natural lighting conditions and human biology.
It’s worth noting that most countries do not observe daylight saving time, and for those that do, the specific dates for changing clocks vary. Arizona and Hawaii are the two U.S. states that remain on standard time year-round.
Understanding how the body reacts to light is crucial. The brain regulates a master clock that is influenced by exposure to sunlight and darkness, creating a circadian rhythm that dictates feelings of sleepiness and alertness. This cycle can shift with age, explaining why young children wake up early, while teenagers often struggle to rise in the morning.
Morning light serves to reset this rhythmic system. However, the extra hour of light in the evening can push back the release of melatonin, the hormone responsible for sleep, thereby disrupting the sleep cycle. This misalignment can also impact other bodily functions, including heart rate and metabolism.
Even a slight adjustment to the clock can disturb sleep routines since work and school schedules remain constant. Given that approximately one-third of U.S. adults do not achieve the recommended seven or more hours of sleep each night—and many teens also fall short of the ideal eight hours—this disruption can contribute to serious health issues.
To help ease the transition, some individuals adjust their bedtime gradually in the days leading up to the change. Incorporating more natural light exposure can also aid in resetting the circadian rhythm for better sleep.
While there have been legislative attempts to abolish time changes, such as the stalled Sunshine Protection Act, health experts argue that standard time should remain in effect permanently rather than daylight saving time.