Daylight Saving Time (DST), the practice of moving clocks ahead one hour in the summer months and returning them back an hour in the winter, was first implemented by Germany during World War I, as a way to conserve electricity.
The idea, however, dates back to William Willett, an Englishman who campaigned for “summer time” in the early 1900s so that people would have more time to be out in the sunlight – though the British government was not interested.
After the 1919 repeal, there was chaos in the US, with some cities and states continuing to shift their clocks while others did not. In 1966, the Uniform Time Act was passed, which put into place the DST standard used in the US today (although certain states, namely Hawaii and Arizona, opt out).
Daylight Saving Time Linked to Increased Risk of Heart Attacks
The first Monday after Daylight Saving Time begins each March is met with grumbles across the US, as most lose one precious hour of sleep. This might seem inconsequential, but research is mounting showing that even slight changes to your circadian rhythm (sleep-wake cycle) can be detrimental to your health… yes, even tweaking it by just one hour.Recent research presented at the annual scientific sessions of the American College of Cardiology revealed that the risk of having a heart attack on the Monday following DST rose by 25 percent compared to other Mondays.
- Research published in the March 2013 edition of the American Journal of Cardiology showed a small rise in heart attack rates the Sunday following the shift to DST, along with a small tick downward the Sunday following the change back to standard time.
- A 2012 University of Alabama study found that heart attacks increased by 10 percent on the Monday and Tuesday following the time change to DST. Heart attacks again decreased by 10 percent on the first Monday and Tuesday after clocks are switched back in the fall.
- A 2008 Swedish study found your chances of having a heart attack increase in the first three weekdays after the switch to DST, and decrease after you set your clock back to standard time in the fall. Heart attacks increase by five percent the first Monday after the time change, and 10 percent on Tuesday.
Traffic Accidents, Suicides, and Workplace Injuries Also Rise After DST
DST actually leads to a host of issues for health and personal safety. One Washington University neuroscientist told CBS News that adjusting clocks forward one hour corresponds with a significant increase in traffic accidents and heart attacks over the next two to three days.Case in point, research also shows that daylight saving time leads to increases in workplace injuries (frequency and severity) as well as delays in reaction time that affect performance. Additionally:
- Suicides: Suicide rates for males rise in the weeks following the start of DST.
- Automobile Accidents: Traffic accidents increase by eight percent on the Monday following the changeover to DST. And fatal alcohol-related traffic accidents increase for the first week after setting the clocks ahead. Workplace accidents and injuries increase by 5.7 percent, and 67.6 percent more workdays are lost as a result of injuries following the change to DST.
- Productivity and Quality of Life: People are less productive once DST is implemented. Till Roenneberg, a Russian chronobiologist, reports that most people show “drastically decreased productivity,” decreased quality of life, increased illness, and are “just plain tired” following the switch to DST.
Is Tweaking Your Sleep-Wake Cycle by One Hour Really That Big of a Deal?
Disruptions to sleep tend to cascade outward throughout your entire body. There’s a lot we still don’t know, but increasingly more that we do – and one hour really does make a difference.- Increase your risk of heart disease and cancer
- Harm your brain by halting new neuron production. Sleep deprivation can increase levels of corticosterone (a stress hormone), resulting in fewer new brain cells being created in your hippocampus
- Contribute to a pre-diabetic, insulin-resistant state, making you feel hungry even if you’ve already eaten, which can lead to weight gain
- Contribute to premature aging by interfering with your growth hormone production, normally released by your pituitary gland during deep sleep (and during certain types of exercise, such as high-intensity interval training)
- Increase your risk of dying from any cause
How to Counteract the Effects of Daylight Saving Time (And Other Disruptions to Your Circadian Rhythm)
Small shifts in circadian timing occur all the time, not only due to Daylight Saving Time. In the 21st century, many people ignore their body’s internal clocks, either by necessity (working the night shift or remotely with co-workers across the globe) or choice (staying up late surfing the Web or watching TV).- Avoid watching TV or using your computer in the evening, at least an hour or so before going to bed. These devices emit blue light, which tricks your brain into thinking it’s still daytime. Normally, your brain starts secreting melatonin between 9 and 10 pm, and these devices emit light that may stifle that process. Even the American Medical Association now states:
- Make sure you get BRIGHT sun exposure regularly. Your pineal gland produces melatonin roughly in approximation to the contrast of bright sun exposure in the day and complete darkness at night. If you are in darkness all day long, it can’t appreciate the difference and will not optimize your melatonin production.
- Sleep in complete darkness, or as close to it as possible. Even the slightest bit of light in your bedroom can disrupt your body’s clock and your pineal gland’s melatonin production. Even the tiniest glow from your clock radio could be interfering with your sleep, so cover your radio up at night or get rid of it altogether. Move all electrical devices at least three feet away from your bed. You may want to cover your windows with drapes or blackout shades.
- Install a low-wattage yellow, orange, or red light bulb if you need a source of light for navigation at night. Light in these bandwidths does not shut down melatonin production in the way that white and blue bandwidth light does. Salt lamps are handy for this purpose.
- Keep the temperature in your bedroom no higher than 70 degrees F. Many people keep their homes too warm (particularly their upstairs bedrooms). Studies show that the optimal room temperature for sleep is between 60 to 68 degrees.
- Take a hot bath 90 to 120 minutes before bedtime. This increases your core body temperature, and when you get out of the bath it abruptly drops, signaling your body that you are ready to sleep.
- Avoid using loud alarm clocks. Being jolted awake each morning can be very stressful. If you are regularly getting enough sleep, you might not even need an alarm.
- Get some sun in the morning, if possible. Your circadian system needs bright light to reset itself. Ten to 15 minutes of morning sunlight will send a strong message to your internal clock that day has arrived, making it less likely to be confused by weaker light signals during the night. More sunlight exposure is required as you age.
- Be mindful of electromagnetic fields (EMFs) in your bedroom. EMFs can disrupt your pineal gland and its melatonin production, and may have other negative biological effects as well. A gauss meter is required if you want to measure EMF levels in various areas of your home.