Daylight Saving Time – Minimizing the Effects

Jag Sunderram, MD, Professor of Medicine at Rutgers Robert Wood Johnson Medical School; Pulmonologist Specializing in Sleep Medicine at Robert Wood Johnson University Hospital, an RWJBarnabas Health Facility

At 2 a.m., on Sunday, November 3, Americans will "fall back" as Daylight Saving Time ends, and Standard Time begins. According to the AASM (American Academy of Sleep Medicine), it's standard time that more closely matches our body's internal clock. " Ideally, rather than shifting to and from Daylight saving time ("springing ahead" and "falling back"), remaining at "Standard time" is recommended by all sleep experts and societies.

The daily cycle of natural light and darkness is the most powerful timing cue to synchronize our body's internal clock. Although we are "gaining an hour of sleep", because the change occurs in the middle of the night, moving our internal clock in either direction alters our circadian rhythm. The National Sleep Foundation defines circadian rhythm as the 24-hour internal clock running in the background of your brain. It cycles between sleepiness and alertness at regular intervals. A special part of your brain, called the hypothalamus, controls your circadian rhythm and outside factors like the sun's cycle can affect it. When it's dark, your hypothalamus takes it as a signal that it's time to sleep and you feel tired and when it's light, your hypothalamus takes it as a signal that it's time to wake up. Sometimes the clock and time-keeping works against our internal clock, though.

While the fall time change can feel easier for many than "springing ahead," it can still take a toll on our bodies. For many, the fall time change can have similar effects to that of jet lag. Negative health effects associated with the time change can last for days and include:

• Feelings of grogginess and irritability
• Headaches
• Fatigue
• Loss of productivity
• A decrease in alertness
• Difficulty concentrating
• Increased symptoms of seasonal affect disorder and depression

Although the time change is disruptive to your sleep pattern, there are ways to minimize the effects of the upcoming change, including:

• Stick to your regular sleep schedule on the Saturday night before the time change - to reduce sleep debt, go to sleep at your usual bedtime on Saturday and wake up at your regular time Sunday
• Block out the sunlight/keep your sleeping area dark - the sun will rise an hour earlier Sunday morning so keeping the sun out will help you sleep longer
• Increase the light when you wake up - light has an alerting affect that can help you wake up and helps to adjust your biological clock to the new sleep schedule
• Give yourself more time to adjust if you are a night owl - Start a week ahead. Move your bedtime and wake up time later by 15 minutes every one or two days
• Light therapy - light therapy is used for certain sleep disorders and can affect the brain chemicals associated with mood and sleep. Talk to your physician about purchasing a full spectrum light lamp or box.

In the week leading up to the time change be sure to also limit alcohol, exercise more, and maximize your exposure to natural sunlight during the day. Although it might take a few days to feel normal, rest assured, your body will adjust to the new cycle.

Sleep deficiency interferes with your physical, mental, and psychological health as well as the safety of you and others. If you struggle with sleep deprivation, contact the Robert Wood Johnson University Hospital Comprehensive Sleep Center at 888-SFL-REST or 888-735-7378 or contact your local RWJBarnabas Health facility to visit a sleep center near you.

Not sure if you struggle with sleep deprivation? Take this brief interactive sleep assessment.

Located in Hillsborough, New Jersey, the RWJUH Comprehensive Sleep Center is committed to helping patients understand and manage their sleep disorders. Our comprehensive approach to care uses the latest technology, equipment and techniques to centralize each stage on the road to recovery - from diagnosis to selecting treatment to follow up and reassessment. We treat a variety of sleep disorders in both adults and children, including sleep apnea, restless leg syndrome and narcolepsy. For more information visit the RWJUH Comprehensive Sleep Center, the effects of sleep deprivation and other sleep disorders.