Anyone else just not love daylight saving time (DST)?
After a long, cold winter, we’ve all been eagerly awaiting the time change that marks the start of longer, sunnier days—the spring ahead time change is finally here! While it’s exciting to gain extra daylight and enjoy outdoor activities, the shift can be harder on our bodies than we realize.
A quarter of the world’s population is subjected to this time change twice a year, disrupting our natural circadian rhythms. Research shows that, unlike the natural seasonal changes in sunrise times, DST throws off our circadian clocks. Let’s talk about how to ease into the transition and make the most of these brighter days without the stress of losing an hour of sleep.
Cortisol and the Circadian Rhythm
One study found that cortisol levels rise by nearly 5% with each hour of later sunrise, showing how the body naturally adapts to seasonal changes in light. However, DST's abrupt time shift can prevent the body from properly adjusting, leading to misalignments in our biological clocks. The result? Increased stress, disrupted sleep, and potential long-term health issues.
Increased Health Risks
Another study revealed that DST may contribute to a slight increase in the occurrence of acute myocardial infarctions, particularly within the first week after the spring shift. This is attributed to factors like sleep deprivation, circadian misalignment, and environmental conditions. These disruptions can potentially exacerbate existing health conditions, including cardiovascular risks. This misalignment may also impact our heart and vascular systems, where circadian clocks regulate processes like metabolism and gene expression in cardiomyocytes.
In short, DST could put additional stress on your cardiovascular system, especially in the spring.
Tips for Easing the Transition
Here are a few strategies to help make the “spring forward” this Sunday easier on your body:
Catch the sunrise: Seeing natural light early in the day can help reset your body’s internal clock.
Spend time outdoors: Aim to be in natural light as much as possible to sync with your body’s rhythms.
Adjust your sleep schedule: Gradually shift your bedtime 15 minutes earlier each night before DST to avoid the abrupt change.
Stay hydrated and manage your stress levels, as these factors help with cortisol balance.
Download ad use the MyCircadian App. This is a fantastic tool to support your body’s natural rhythms. The app’s Lux Meter tracks light exposure throughout the day, helping you optimize natural light in the morning and midday, while adjusting artificial lighting in the evening for better sleep.
Additionally, the app provides helpful notifications for key events, including:
Daybreak and sunrise times for morning light exposure
UVA/UVB start/end times for safe daylight exposure
Sunset and nightfall reminders to prepare for restful sleep
By aligning with these natural cycles, the app helps maximize your health and energy levels.
Green Medicine patients can access a free 3-week trial on Android or a 1-month trial on Apple. Plus, lifetime subscribers receive a 10% discount on one-time payments.
Start your trial today: https://get.mycircadianapp.com/cXOl/GMOFWI Simply download the app and enter GMOFWI as your referral code during sign-up.
I highly recommend this app for all my patients to optimize their circadian rhythm. Reach out if you have any questions—we’re here to support you!
Long-Term Tips
To support your circadian rhythm year-round, try maintaining a consistent sleep-wake cycle, minimizing light exposure in the evening, and prioritizing physical activity during the day.
By syncing with nature’s rhythm, you can reduce the stress of DST and improve overall health.
Comments