As autumn arrives, millions of people adjust their clocks for the end of Daylight Saving Time (DST), gaining an extra hour of sleep. However, this change might not deliver the restful benefits many anticipate. The fall time shift disrupts the circadian rhythm, our body's internal clock, leading to an array of potential health issues. Research indicates that this disruption could impair cognitive function and increase the risk of heart attack, stroke, depression, and even motor vehicle accidents.
A recent study found that individuals slept an average of 33 minutes longer on the Sunday following the fall DST compared to the previous Sunday. Yet, this minor extension in sleep does not appear to benefit everyone equally. Women and retired individuals, for instance, did not experience any catch-up sleep during the weekdays following the clock change, often sleeping less.
The study also noted a marginal increase in sleep—about three minutes per day—in the week after the fall DST. However, experts warn that these gains are short-lived and insufficient to address accumulated sleep debt. Alexandra Stratyner, PhD, emphasized this point:
“The authors of this study suggest that the [fall] time change disrupts circadian rhythm, our body’s internal clock. The urge to ‘catch up’ on sleep suggests that the shift in our sleep rhythm may leave us less well rested,” – Alexandra Stratyner, PhD
In light of these findings, focusing on the extra hour gained during DST might not be the most effective strategy for improving sleep. Instead, establishing a consistent sleep schedule and reducing screen time before bed may prove more beneficial. Stratyner suggests:
“Going to bed and getting up at the same time each day (even on the weekends) makes it easier for your body to adjust to the time difference. If you find it challenging to do this, you can shift your sleep schedule more gradually before settling into a consistent bedtime and wake,” – Stratyner
Additional strategies for better sleep include getting adequate light exposure during the day and limiting naps to 20-30 minutes if necessary. Stratyner further explains:
“We need morning light because light is a cue for your body’s natural clock (also known as your circadian rhythm); natural light can help you to feel more awake during the day,” – Stratyner
“Also, keep track of caffeine and alcohol consumption; these can interfere with sleep. Don’t nap during the day. If you have to nap, do it for no more than 20-30 minutes,” – Stratyner
Focusing solely on the additional hour from DST may overlook more effective methods of enhancing sleep quality. Stratyner advises:
“If you’re hoping the additional hour will help you feel more rested, you’re more likely to benefit more from alternative strategies to improve your sleep instead,” – Stratyner
“Instead, it’s best to try to get back on track with good sleep hygiene practices after the clocks change.” – Stratyner
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