Time to Reset Your Clocks: How to Adjust to Daylight Saving Time and Stay Health
CHATTANOOGA, TN (WDEF)- It’s that time of year again – time to reset your clocks as Daylight Saving Time (DST) comes to an end this weekend. While the change means an extra hour of sleep for many, health experts are urging us to not only adjust our clocks but also adapt our routines to avoid potential disruptions to our health and well-being.
As the clocks roll back an hour, we gain an extra hour of sleep – a welcome change for some. But as Dr. Anuj Chandra, a sleep specialist at the Advanced Center for Sleep Disorders, explains, the shift can be harder on the body than we realize. “This small change in time can have significant effects on our daily routines and overall health,” he says. “Our bodies don’t easily adjust, and that hour shift can have a cascade of impacts, including a temporary disruption to our sleep schedule.”
According to Dr. Chandra, the most significant risk occurs in the first few days following the change, particularly when it comes to our alertness. “Data shows an increased risk of motor vehicle accidents in the 4 to 5 days following the end of DST,” he explains. The shift can leave many feeling groggy or fatigued, which can impair focus and reaction time.
**The Bright Side: More Daylight, More Exposure**
While the time change can feel like a jolt, there are also some positive effects. With longer days ahead, we’re exposed to more natural daylight, which can improve mood and mental health. “This extended daylight can help combat the winter blues, as more light has been shown to positively affect our circadian rhythms,” Dr. Chandra adds.
**How to Prepare for the Shift**
So, how can you ease the transition and avoid the worst side effects? Experts suggest being proactive with your sleep habits leading up to the weekend. Dr. Chandra shares several tips to help your body adjust:
1. **Limit Alcohol**: “Avoid alcohol, especially in the days leading up to and following the time change,” says Dr. Chandra. “Alcohol can disrupt sleep, making it harder for your body to adjust to the new schedule.”
2. **Reduce Screen Time**: The blue light emitted from screens can interfere with sleep, making it harder for your body to naturally wind down. “Try to minimize your exposure to digital screens, such as phones, computers, and televisions, especially in the hour before bed,” he advises.
3. **Take Power Naps**: If you’re feeling extra tired in the days after the time change, Dr. Chandra recommends short power naps. “A quick nap of about 10 to 20 minutes can help re-energize you. But don’t stay in bed for too long – just close your eyes and rest. Napping for extended periods can disrupt your sleep schedule.”
4. **Stick to Your Routine**: Try to maintain a consistent sleep routine, even with the time shift. Go to bed and wake up at the same time each day, adjusting gradually if needed.
As we approach the end of DST, remember that it’s not just about changing the time on the clock – it’s about taking steps to make sure our bodies stay in sync with our new routines. By preparing ahead of time and following expert advice, you can make the transition smoother and safer for both your body and mind.
