Health Risks after Time Change Sunday
The key to minimizing the negative effects of daylight saving time is to establish a consistent sleep routine, expose oneself to natural light, and avoid relying on substances like alcohol and caffeine to fall asleep, allowing the body to adjust to the new time and promoting overall well-being.
The start of daylight saving time on Sunday, March 9, can have negative health effects, including increased risk of heart problems, groggy commutes, and restless nights, with a study finding 150,000 negative health effects in the US and 880,000 globally.
Experts agree that the practice of daylight saving time should be retired, citing evidence that permanent standard time is healthier, as it promotes a more natural circadian alignment, leading to improved sleep patterns, quality, and duration, as well as cognitive function, mood, and overall well-being. Certain groups, such as adolescents and teenagers, shift workers, and older adults, are more vulnerable to the negative effects of daylight saving time, experiencing "social jet lag," circadian misalignment, and reduced flexibility in their circadian rhythms.
To reduce problems associated with heart disease and inflammation, experts recommend practicing self-care, such as going for a walk, exercising, reducing caffeine consumption, and maintaining good sleep hygiene. Meditation can also positively affect ease of falling asleep, anxiety, heart disease, and high blood pressure. External cues such as light exposure, exercise, and food intake can reset the body's inner clocks, with natural light being a powerful cue, and people should be outside for at least 20 minutes in the morning.
As people adjust to the new time, it's essential to help the body's internal clocks get in sync, and most people should feel back to normal in a week or two, but it's crucial to be patient and not stress about not getting enough rest, as this can exacerbate the negative effects of the time change.
