How to Prepare for the Uncomfortable Clock Change

It's early March in the Midwest. Each morning, I bundle up for my train commute, grateful for the daylight. But like many Americans, I'm dreading the upcoming "spring forward" time change.

If you feel the same way, you are not alone. Most Americans want to end seasonal time changes. Clock changes and “Daylight Saving Time” (DST) was first implemented in the United States during World War I to conserve energy sources. It was unpopular among the public due to long dark mornings in the fall and winter. Nearly all U.S. states “fall back” in November to Standard Time (turn back their clocks an hour) and “spring forward” in March to Daylight Saving Time (move clocks forward an hour).

Why Clock Changes Hurt

Let's be honest - clock changes are rough. Beyond just losing sleep, they throw off our natural biological clock - also known as our circadian rhythm. Our brain has a circadian “timekeeper” that lasts just over 24 hours (a little longer than a day or a rotation around the sun). This influences when we feel sleepy as well as when we feel wide awake. Light has the biggest influence on our circadian rhythm and timing is important: light in the morning helps us wake up, however bright light in the evenings makes it harder to sleep.

When the time changes, our natural biological rhythm, which is connected with the timing of the sun, is misaligned with the time on our clocks - which dictates our social and work time.

Research shows some pretty concerning health and safety issues in the week after we "spring forward":

1. More people end up in hospitals with heart attacks, strokes, and irregular heartbeats
2. Mood problems and even suicide rates tick upward
3. Our immune systems take a hit
4. Doctors make more mistakes, and patients miss more appointments
5. Car crashes with fatalities jump by 6%

Which Time is Best: Permanent Standard Time or Daylight Saving Time?

Standard Time is the healthiest and safest option. It is most consistent with our biological clocks - having more light in the morning and less light at night to help us maintain healthy consistent sleep and wake times as well as avoid sleep deprivation. Hawaii, Arizona, and all five U.S. territories have been using permanent Standard Time for decades without issues. Major medical organizations, including the American Medical Association, the American Academy of Sleep Medicine, National Safety Council, and many others, recommend permanent Standard Time.

Many people like the idea of permanent DST, and I get it - who doesn't love those long summer evenings? The timing of the spring time change coincides with longer days, incorrectly connecting DST with more sunshine. While summers would still give us plenty of daylight on either time, winter under permanent DST means super dark mornings. Some areas wouldn't see sunrise until after 9 AM. We tried permanent DST twice before in the U.S. Both times, it was so unpopular that it was quickly scrapped after a single winter. Late sunrises led to dangerous conditions for kids heading to school and drowsy drivers on morning commutes.

Research from places on the western edge of time zones (with DST-like sunrise/sunset patterns) paints a concerning picture:

1. People lose significant amounts of sleep
2. Heart disease and metabolic problems increase
3. Cancer and suicide rates go up
4. Productivity drops so much it's like losing 4.4 million workdays every year

How to prepare for the clock change - Sleep Expert Approved Tips:

1. Allow extra time to sleep each night based on your current needs – your body needs it!
2. A few days before the change, start going to bed and waking up 15 minutes earlier each day.
3. On the Saturday before, set your clocks ahead an hour early, then go to bed at what the new clock says is your regular bedtime (you'll actually be hitting the hay an hour earlier than usual).
4. Don't forget to adjust your meal and workout times too.
5. Get outside for some morning sunshine for 20-30 minutes – it really helps reset your internal clock.

References:

1. Rishi MA, Cheng JY, Strang AR, et al. Permanent standard time is the optimal choice for health and safety: an American Academy of Sleep Medicine position statement. J Clin Sleep Med. 2024;20(1):121–125.
2. Duffy JF, Czeisler CA. Effect of Light on Human Circadian Physiology. Sleep Med Clin. 2009;4(2):165-177. doi:10.1016/j.jsmc.2009.01.004