MetroWest Medical Center Offers Tips for Healthy Adjustment Changing Clocks to Daylight Savings

Everyone will “spring forward” and set their clocks ahead one hour this Sunday, March 10, for daylight savings time. Even though you will enjoy more sunlight into the early evening, the reset to the time and your internal clock can cause some moderate issues with your sleep cycle, such as difficulty adjusting to a new wake-up time.

The changing of the clock means misalignment with our bodies’ natural rhythms and increase health risks, according to Board Certified in Neurology and Sleep Medicine, Dr. Anthony Izzo, Regional Medical Director of the Sleep Center at MetroWest Medical Center’s sister hospital Saint Vincent Hospital in Worcester.

“Scientific evidence points to acute increases in adverse health consequences from changing the clocks, including in heart attack and stroke,” says Dr. Izzo.

The change is also associated with a heightened risk of mood disturbances and hospital admissions, as well as elevated production of inflammatory markers in response to stress. The potential for car crashes also spikes just after the spring forward, he says.

Moving the clock ahead an hour can disrupt our biological clocks and even our work productivity. He advises taking steps ahead of time to get better sleep could prevent negative outcomes. Dr. Izzo shares six tips to help your body adapt to a changed circadian rhythm faster and more efficiently.

Sleep Specialist Tips for Time Change

1. Shift bedtime. Gradually adjust your sleep schedule. Start shifting bedtime 15-30 minutes later every night for a week leading up to the spring clock change. Do the same for your wake time. This can help your body adjust more smoothly.
2. Avoid napping. Resist the temptation to take a nap during the day to make up for lost sleep. This can throw off your sleep schedule even further and make it harder to fall, and stay, asleep at night.
3. Practice healthy sleep hygiene. Make sure your sleep environment supports good sleep. Keep your bedroom quiet, dark, and cool. Avoid screen time (phone, computer, TV) for at least an hour before bed. Establish a relaxing bedtime routine in dim light to signal to your body that it’s time to sleep.
4. Get some morning sunlight. With the sun raising early, exposure to sunlight in the morning can help reset your circadian rhythm and make it easier to fall asleep at night. Try to get outside for at least 15-30 minutes each morning or sit by a sunny window if you can’t go outside.
5. Be patient. It can take some time for your body to adjust to the spring clock change. Don’t get discouraged if you’re still feeling out of sorts after a few days. Stick to your new sleep schedule and be patient – your body will eventually adapt.
6. Try low-dose melatonin. Low dose melatonin (1 mg – 3 mg) taken 60-90 minutes before your intended bedtime can help your body readjust to the clock change. It’s best used in the short term. So once your body’s clock adjusts to your new schedule, stop taking it. It’s most helpful when used in combination with the above five tips.

Daylight savings time does not have to wreak havoc on your sleep routine. Face the time change head-on by making a few simple adjustments to your routine and following a combination of the above six tips.  If you have trouble falling or staying asleep, you’re not alone. More than 85 million Americans have trouble sleeping or suffer from a sleep disorder. For those who are experiencing sleep troubles, Saint Vincent Hospital’s Sleep Disorders Lab can help.  Click here to learn more.  In order to see a sleep specialist, you must have a referral from either your primary care doctor or a specialist. Once you have a referral, call Patient Access Scheduling at (508) 363-9729 to set up an appointment.