How Daylight Savings Time Affects Your Health and What You Can Do About It.

What is Daylight Savings Time?

Depending on where you live, daylight savings time (DST) rolls around every year, and the shift can wreak havoc on your sleep. While daylight savings was originally introduced to make better use of natural daylight, conserve energy, and align human activities with the hours of sunlight, its impact on our sleep and health is significant.

In Australia, daylight savings is observed by some states and affects over two-thirds of the population. The time shift might seem minor, but research shows that even a one-hour disruption can lead to poor sleep, cognitive decline, and even an increased risk of serious health issues.

Let’s break down how daylight savings can disrupt your body’s internal clock—and more importantly, what you can do to protect your sleep and health.

Can Daylight Savings Time Affect Your Sleep?

When the clocks shift, our internal body clock—also known as our circadian rhythm—is thrown off balance. Our circadian rhythm regulates our sleep-wake cycle, and when it’s disrupted, we often find it harder to fall asleep, wake up, or feel refreshed and alert during the day.

Here are some of the most common effects of DST on sleep and health:

1. Sleep Deprivation
   Losing an hour of sleep in spring can lead to sleep deprivation, which affects mood, productivity, and cognitive function. Reaction time slows, focus and concentration drop, and we may feel more irritable or anxious.

2. Increased Risk of Accidents
   Studies show that the shift to daylight savings results in an increase in fatal traffic accidents the day after DST begins (with an over 50% increase in motorcycle accidents alone). The sudden loss of sleep reduces alertness, leading to slower reaction times and poorer decision-making abilities on the road.

3. Health Risks
   The risk of heart attacks increases by 24% in the days following the start of daylight savings. Interestingly, the reverse is true when daylight savings sends and we gain an hour of sleep, with heart attacks decreasing by 21%.

When is Daylight Savings 2024 in Australia?

For those of us living in the Australian Capital Territory, New South Wales, South Australia, Tasmania or Victoria clocks are turned forward 1 hour on Sunday, 6 October 2024, 2:00am by one hour (to 3:00am AEDT).

Managing the Impact of the Daylight Savings Time Change

While you can't stop the clocks from changing, you can take steps to minimise the impact on your sleep:

1. Gradually Shift Your Sleep Schedule
   In the days leading up to daylight savings, start adjusting your sleep and wake times by 15-30 minutes each day. This gradual approach helps ease your body into the new schedule without a sudden shock.

2. Get Plenty of Natural Light
   Exposure to natural light, especially in the morning, can help regulate your circadian rhythm and make it easier to adjust to the new time. Spend time outside during daylight hours and consider taking a morning walk to reset your body clock.

3. Prioritise Sleep Hygiene
   Create a sleep-friendly environment by keeping your bedroom cool, dark, and quiet. Avoid electronic devices before bed, as the blue light from screens can interfere with melatonin production and disrupt your sleep. Establish a calming bedtime routine to signal to your body that it’s time to rest.

4. Be Mindful of Your Caffeine and Food Intake
   Caffeine can stay in your system for hours and disrupt your ability to fall asleep and/or achieve high quality sleep. Aim to limit caffeine consumption to the morning, and avoid eating to close to bed. For most people, ceasing food 2-4 hours before bedtime works best.

5. Maintain a Consistent Sleep Schedule
   Even on weekends, try to keep your sleep and wake times within 30 minutes of your weekday routine. Consistency reinforces your body’s natural sleep-wake cycle and makes it easier to adjust to changes like daylight savings.

Why Does Daylight Savings Have Such a Big Impact?

The idea behind daylight savings might be to save energy and make better use of natural light, but its effects on sleep and health are hard to ignore. The small shift of just one hour throws off our circadian rhythm, which rely on a beautiful balance of light and dark to regulate sleep.

Studies have also shown that, while energy savings are often cited as a benefit of DST, the actual reduction in energy use is up for debate.

“Across the studies and reports we surveyed, estimates of an extension's effect on total electricity demand range from savings of 0.6% to 3.5%. The most widely cited savings estimate of 1% is based on an examination conducted over 30 years ago. Arguably, these findings are not applicable today. For example, the widespread adoption of air conditioning has altered intraday patterns of electricity consumption. ”

Ultimately, the health impacts of DST—ranging from sleep disturbances to increased heart attack and accident risks—outweigh the minimal energy savings.

Take Charge of Your Sleep (and Health)!

Daylight savings may disrupt your sleep, but with a little preparation, you can mitigate its effects. By gradually adjusting your sleep schedule, getting plenty of daylight, and focusing on sleep hygiene, you can minimise the negative impact on your sleep and overall well-being.

Remember, your sleep is crucial for maintaining both mental and physical health. So as daylight savings approaches, take proactive steps to protect your sleep—and ultimately, your health.

For more information on the impact of sleep and actionable tips to improve your rest, check out our Instagram or YouTube. Or, for personalised sleep help, check out our Sleep Coaching and Sleep Consultation services.