For most people, it can take a day to a week to adjust to daylight savings time changes. However, this varies from person to person.
Being out in the sun and air during spring can help you adjust more quickly. Learn about daylight saving time and 8 tips that can help you deal with it.
What is daylight saving time?
Daylight saving time (DST) is the annual practice of moving the clock forward by one hour in the spring and back one hour in the fall to make better use of natural daylight. Less than 40% of countries in the world use DST.
Most of the United States begins DST at 2:00 a.m. on the second Sunday of March and reverts to standard time on the first Sunday of November.
How does daylight saving time affect your health?
Time changes can affect a person depending on their sleep habits, lifestyle, and overall health.
According to researchers, the long-standing practice of losing or gaining one hour of sleep may be detrimental to most people’s health. Daylight saving time can disrupt your circadian rhythm (24-hour natural cycle), which can have negative effects on your health, causing:
8 tips for dealing with daylight saving time
- Prepare ahead of time before the time changes: Go to bed at least 15-30 minutes earlier than your normal bedtime. Be mentally prepared for the loss of an hour and manage your daily routine accordingly so you can go to bed earlier to compensate for the loss of an hour,
- Maintain your daily schedule: Stick to your regular routine of mealtimes, working out, socializing, etc.
- Avoid taking long naps: Try not to take long naps (over 20 minutes) during the daytime. Longer naps may make it harder for you to sleep during the night.
- Avoid or limit coffee intake: Coffee, tea, and other caffeinated beverages can hamper sleep quality. Avoid caffeine at least 4-6 hours before going to bed.
- Avoid or limit alcohol consumption: Alcohol can disrupt your sleep, so try to limit alcohol consumption late in the evening.
- Follow good sleep hygiene: Avoid vigorous exercise before bedtime, eat a light early dinner, and stay away from electronic devices before going to bed. Sleep is triggered by a hormone called melatonin. High-intensity light emitted by electronic devices hinders melatonin and disrupts sleep patterns.
- Create a sleep-friendly environment: Sleep hygiene techniques such as relaxation rituals, hot baths, and wearing earplugs can help with falling asleep, staying asleep, and improving sleep quality.
- Take your medications on time: If you are on a short course of sleep or antianxiety medications, take them as advised by your doctor.
Health Solutions From Our Sponsors
Daylight Saving Time: 4 Tips to Help Your Body Adjust. Cleveland Clinic: https://health.clevelandclinic.org/daylight-savings-time-change-4-tips-to-help-your-body-adjust/
Michael Breus. How Sleep is Affected by Time Changes. WebMD: https://www.webmd.com/sleep-disorders/features/coping-with-time-changes
Top How Long It Takes to Adjust to Daylight Savings Related Articles
Insomnia SlideshowWhat is insomnia? Insomnia by definition is trouble falling or staying asleep. Insomnia causes are varied. Learn 10 tips on how to get a good night's sleep and avoid sleep disorders such as insomnia.
Can Working Out Mess Up Your Sleep?Working out in the late evening does not interfere with sleep so long as you avoid vigorous exercising one hour before bedtime.
Common Medical Abbreviations & Terms
Doctors, pharmacists, and other health-care professionals use abbreviations, acronyms, and other terminology for instructions and information in regard to a patient's health condition, prescription drugs they are to take, or medical procedures that have been ordered. There is no approved this list of common medical abbreviations, acronyms, and terminology used by doctors and other health- care professionals. You can use this list of medical abbreviations and acronyms written by our doctors the next time you can't understand what is on your prescription package, blood test results, or medical procedure orders. Examples include:
- ANED: Alive no evidence of disease. The patient arrived in the ER alive with no evidence of disease.
- ARF: Acute renal (kidney) failure
- cap: Capsule.
- CPAP: Continuous positive airway pressure. A treatment for sleep apnea.
- DJD: Degenerative joint disease. Another term for osteoarthritis.
- DM: Diabetes mellitus. Type 1 and type 2 diabetes
- HA: Headache
- IBD: Inflammatory bowel disease. A name for two disorders of the gastrointestinal (BI) tract, Crohn's disease and ulcerative colitis
- JT: Joint
- N/V: Nausea or vomiting.
- p.o.: By mouth. From the Latin terminology per os.
- q.i.d.: Four times daily. As in taking a medicine four times daily.
- RA: Rheumatoid arthritis
- SOB: Shortness of breath.
- T: Temperature. Temperature is recorded as part of the physical examination. It is one of the "vital signs."
How Much Sleep Does an Adult Need?Getting meaningful and adequate sleep is also very important for adults to function properly. The American Academy of Sleep Medicine (AASM) and Sleep Research Society (SRS) recommends that every person over the age of twenty sleep seven or more hours a night.
Sleep Cycle: What Happens When You Sleep?Sleep is a mystery to many of us, but scientists know quite a bit about how it affects us. Here's what happens to your body when you fall asleep.
Sleep Health: 20 Facts About Your Biological Body ClockBiological clocks control much of human biology, including aging, hormones, sleep, fertility, and seasonal cycles. The body clock controls circadian rhythms, the 24-hour cycle that governs biological processes in humans, animals, plants, and even bacteria. Science says maintaining healthy circadian rhythms may protect against chronic conditions.
Sleep: The Best and Healthiest Sleeping Positions for Your HealthWhat is the best and healthiest sleeping position? Learn ways to say good night to back pain, neck pain, snoring, arthritis, and airway obstructions like sleep apnea. You may sleep on your side, stomach, or back. What does your sleep position have to do with chronic pain? Find out how to sleep for a more restful and comfortable night.
What Are Good Sleep Habits?Good sleep habits, also called sleep hygiene, include these fifteen tips that can help you gain a night of restful sleep.
What Are the Causes of Poor Sleep?Some of the major reasons that may result in poor sleep include sleep disorders, mental health disorders, certain medications, and poor lifestyle choices.
What Are the Symptoms of Shift Work Sleep Disorder?A person may have trouble adjusting to a new shift that falls between 7 pm and 6 am. For a few weeks, the person does not face any sleep issues after getting seven to eight hours of sleep during any time of the day.