When the clocks spring ahead every March, and back every November, our bodies' circadian rhythms become misaligned. This can result in what sleep experts call social jet lag, meaning our body time is out of sync with our social time. That can lead to sleep deprivation, which contributes to obesity, heart disease, and diabetes, among other health risks. To limit the negative effects of circadian misalignment, consider these recommendations from sleep experts.
Establish good sleep habits. Adapting to any time change is easier if you have regular sleep and wake times. The key to that is creating a bedroom environment (cool and dark with no electronics) and a daily routine (regular exercise, a healthy diet, limited caffeine)that promote consistent uninterrupted sleep, says neurologist Beth Ann Malow, MD, FAAN, director of the Vanderbilt University Medical Center Division of Sleep Medicine in Nashville.
Shift sleep times. Before it's time to change clocks, gradually adjust the time you go to bed by 15-minute increments for a series of nights. “It's always best to be well rested before going into a time change,” says Raman Malhotra, MD, FAAN, professor of neurology at Washington University in St. Louis and past president of the American Academy of Sleep Medicine.
Adjust your schedule. Consider making other adjustments in your daily routine, perhaps by moving mealtimes, changing exercise hours, and revising evening plans. The US Centers for Disease Control and Prevention recommends eating a little earlier each night, exercising earlier in the morning, and scheduling social events 15 minutes earlier per night so you can go to bed at the usual time.
Mind the light. Limit light exposure late at night when the body needs darkness as a signal to wind down, says Karin G. Johnson, MD, FAAN, a sleep specialist at Baystate Medical Center in Springfield, MA. This includes electronic lights and devices, and late sunsets in the western ends of time zones. Blue-light blocking features are helpful for reducing the wavelengths of light with the most effect on circadian rhythms.
Ask your doctor about sleep supplements. If you need help shifting your circadian rhythms, or you're having trouble falling or staying asleep, you can consider taking 0.5 mg to 1 mg of melatonin 12 hours before your desired wake-up time, says Dr. Johnson, who recommends talking to your neurologist before starting any supplements.
Stay alert. Anyone driving during morning hours should be vigilant, as other drivers might be sleepier and at risk for making errors that could cause accidents. A 2020 article in Current Biology concluded that at least 28 fatal car accidents could be prevented annually if the switch to daylight saving time were discontinued.
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