Daylight Saving Time may be a practice of moving your clocks forward 1 hour during summers, and back within the fall. The Daylight Saving Time begins at 2:00 a.m. on the second Sunday of March. And return to Standard Time on the first Sunday of November.
According to experts, Falling Back is easier than Springing Forward. Because in Autumn ‘Fall Back’ we get an extra hour of sleep. Going to bed early and getting 7-8 hours of sound sleep will make you wake up feeling refreshed. This is the reason why ‘Falling Back‘ is more comfortable than ‘Springing Forward‘. But taking advantage of that extra hour can be challenging. It will make our body up to a week to adjust in spring. Dr Robert Oexman says, “And while heart attacks, car accidents, and on-the-job injuries increase after the spring transition, they decrease in the fall.” The loss of one hour’s sleep associated with the spring shift to sunlight savings time increased the danger of accidents. The Monday after the change showed several accidents.
At the beginning of DST, we all move our clocks forward one hour and lose an hour of sleep. That means you may not be able to fall into your normal sleep rhythms, and you won’t get much quality rest. Sleeping less can cause your brain affected. The CDC declared in 2016 that sleeping problem is a public health outbreak. To overcome the lack of sleep, the President of (AASM) Dr Kannan Ramar suggested. He said, “Before a start of each week, start motoring your schedule slowly to period it is going to be very helpful.”
Impact of Daylight Saving Time on Sleep-Deprived People:
This time shift makes sleep-deprived people change their circadian clock. It is a notable and understudied public health issue. If you are a sleep-deprived person already, then these changes can be harmful to you. It may cause you daytime sleepiness, decrements of concentration, and performance.
(SAD) is a depression that occurs annually at the same time each year. SAD is generally characterised by hypersomnia, overeating, carbohydrate craving, and suicide planning. Preliminary studies in eleven patients suggest that extending the period with bright artificial light has an antidepressant effect.
According to the National Institutes of Health, the following factors can cause the risk for (SAD):
- Being female
- Being a young adult
- Having a family history of depression
- Having a personal history of depression
How can Kids adjust to Daylight Saving Time?
Any change during a sleep routine is often tough to regulate, but “Springing Forward” is often more challenging than “Falling Back.” The sudden loss of an hour of sleep can disturb the kid’s routine. Hence this disturbance can be scaled by,
- We are slowly introducing the kid to a sleeping schedule.
- Make them sleep early.
- Turn off the screens before going to bed.
- Reduce stress before going to bed.
- Read a storybook before bedtime.
- Darken the room for making a sleepy environment.
Can a lack of Sunlight Affect Your Mood?
Your serotonin levels can immerse without enough quantity of sun exposure. Low levels of serotonin are related to a better risk of major depression with a seasonal pattern. In such cases, experts recommend artificial lighting with a lightbox. Experts believe this type of light causes a chemical change in the brain that lifts your mood and eases other symptoms of SAD.
Here are some tips for healthy sleep habits in advance of time changes:
- Get to bed early and awaken early. Have a sound sleep of 7-8 hours.
- Spend time in the sunlight in the early morning hours.
- Do your daily exercise in the mornings.
- Don’t drink caffeinated beverages in the evening.
- Try to manage your schedule accordingly.
- Take a warm shower.
- Avoid screen time before going to bed.
- Avoid daytime naps. Daytime nap decreases the pressure of sleep and makes it harder to sleep at night.
- Dim the lights an hour before bedtime.
- Slowly shift your wake and bedtime to align with the change beforehand.
To know how screen-time affects your child’s sleep click here