Goodbye Daylight Saving Time, and Welcome Turning the Clocks Back and Shorter Winter Days…The end of Daylight Saving Time is set for Sunday, November 6, 2022.
Before you turn your clocks back to regular time, make sure to read the entire article.
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On November 5, many Americans will turn their clocks back an hour before going to bed to prepare for the end of daylight saving time (DST). According to the U.S. Department of Transportation, the time is always advanced by one hour on the first Sunday in November in the states that observe time changes (Arizona and Hawaii are the only states in the union that do not). DST for this year officially ends on Sunday, November 6, at 2:00 a.m.
Some Context
According to The Old Farmer’s Almanac, the purpose of this custom of advancing the clocks in the spring and then setting them back to regular time in the fall was to maximize the amount of natural daylight. Contrary to popular belief, farmers did not favor DST; rather, they opposed such shifts. The United States adopted the practice during World War I in order to conserve energy.
We understand if you find yourself celebrating the additional hour of sleep each year.
Daylight Saving Time Politics
And it’s worth noting that while many sleep experts are in favor of getting rid of the time change permanently, the American Academy of Sleep Medicine (AASM) opposes the idea of making daylight savings time the permanent time. In a position statement from earlier this year the organization noted its support for the adoption of year-round standard time (or winter time), which aligns better with human circadian biology and provides distinct benefits for public health and safety.
Here are some things to know about the science behind why the twice-yearly time change might not be the best for your health, as well as some advice for smoothing the adjustment now that — for the time being, at least — Dailight Saving Time is in effect. — You can read here more over ‘’DSTP’’.
Let’s Get Mental and Physical About the Time
Our body clocks can be thrown off by changing the clocks on the walls.
The National Institute of General Medical Sciences (NIGMS) defines circadian rhythms as the physical, mental, and behavioral changes that occur in your body on a 24-hour cycle. Setting the clock back has an impact on these changes.
Based on cues from the sun and your repeated practice of doing those things at the same time each day, our bodies anticipate particular activities (including sleeping, getting up, and eating) to occur at specific times during the day. For instance, “natural sunlight during the day and the absence of light in the evening assist to drive our circadian sleep phase,” explains Aneesa Das, MD, a sleep medicine specialist at The Ohio State University Wexner Medical Center.
The Risk of Seasonal Depression can Increase Due to Misaligned Body Clocks.
According to Dr. Morgan, another issue with changing the clocks is that any abrupt changes in sleep or daylight exposure can worsen mood swings and raise the likelihood of seasonal affective disorder (SAD).
According to the National Institute of Mental Health, seasonal affective disorder, or SAD, is a type of depression that occurs on a periodic basis (NIMH). Furthermore, statistics show that many people experience these mood changes to some degree even if they don’t have the more severe symptoms of depression (such as decreased interest in work, friends, or hobbies; insomnia; dramatic changes in appetite; feeling worthless or empty; suicidal thoughts; and others). These symptoms include sadness, low energy, difficulty concentrating, weight gain, and increased cravings for sugar, salt, and other stimulants.
5 Ways to Ease Your Body Into the Transition
The good news is that once Daylight Saving Time ends this fall, you can reduce the negative impacts of shorter days. Consider using these advice:
1. Begin with fundamental sleep hygiene
No matter what time of year it is, having good sleep habits is essential. You’re less likely to experience the hour switch’s effects if you already follow a stable sleep schedule than if you frequently change your wake and sleep timings throughout the week.
2. When it comes to changing the clocks, don’t leave it off.
Dr. Hardy advises resetting all the clocks in your house the night before the time change to make it seem more natural. In this manner, your clocks will remind you to begin adjusting to the new time as soon as you awaken (and a day ahead of the start of the workweek on Monday, when you might be more likely to be affected by being thrown off schedule).
It could be tempting to take naps or sleep in on the weekends during the first week while you get used to the new time, but try to maintain your usual sleep routine as much as you can. The Cleveland Clinic advises taking a nap for no longer than 20 minutes if you feel like you must.
3. For better sleep and mood, get some natural sunlight in the morning.
A major factor in controlling mood and sleep-wake cycles is exposure to natural sunlight. According to Dr. Zeitzer, getting sunshine first thing in the morning can assist your body realize it is morning and that it is time to wake up and realign your circadian rhythms to the new non-DST time.
One study found that office workers who received more morning sunlight during the winter months reported better sleep quality, lower levels of depression, and decreased sleep-onset latency (the amount of time it takes to fall asleep once your head hits the pillow), in comparison to office workers who received less morning sunlight. This study was published in June 2017 in the journal Sleep Health.
4.Use light therapy to replace natural sunlight.
If you have trouble getting outside or get up before sunrise, think about substituting light treatment for natural sunlight, advises Zeitzer. It involves using a light therapy box, a compact device that produces artificial light that has been shown to resemble outside light.
According to a review published in 2019 in Somnologie, light therapy can help kick-start your internal clock so that it syncs with the time on your phone when utilized in the morning (usually, just after you get up, the Mayo Clinic says). mind that resetting your internal clock is crucial immediately following the conclusion.
The Mayo Clinic advises using the light box for 20 to 30 minutes every morning within an hour of waking up in order to achieve the greatest results. Check this website for some good options of light therapy lamps.
5. Exercise to Improve Energy and Mood
According to the Mayo Clinic, exercise causes the production of feel-good chemicals in your brain that can improve your mood and help you divert your attention from unfavorable thoughts. Because of the lack of sunlight and the passage of time, Hardy explains that exercise helps increase energy levels, which help you deal with some of the additional exhaustion you might be experiencing.
Just keep in mind that exercising too soon before bed may prevent you from falling asleep by preventing the release of melatonin, a hormone that tells your brain it’s time to sleep. This is why it’s recommended to refrain from any strenuous exercise a few hours prior to your regularly scheduled bedtime.
Bottom Line
When Daylight savings Time is over, and we do the switch, literally prepare by being aware about how it’ll impact you on a personal level, ‘’changing the clocks around you’’. In my case, I’m sure i’m gonna enjoy more sleep (Physical Recovery — Remember: Stress+Rest=Progress), and… tbd.
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