As clocks spring forward for daylight saving time, many Americans are struggling with the sudden shift in their daily schedules. Residents like Pittsburgh’s Josh Lucas express frustration over the disruption. “You get acclimated to a way of being, and then all of a sudden, the sky is a different color, and you have to still function in the normal way,” Lucas said.
Experts agree that the time change negatively impacts health, with studies linking it to increased risks of car accidents, strokes, heart attacks, workplace injuries, and even mental health issues such as depression and suicide. Research also suggests that fertility treatments may be affected, as one study found a higher risk of miscarriage among IVF patients who had previously experienced pregnancy loss.
The Science Behind Circadian Rhythm Disruptions
Sleep and circadian rhythm expert Brant Hasler from the University of Pittsburgh explains that the body’s internal clock, regulated by the brain’s hypothalamus, controls more than just sleep—it influences metabolism, emotions, cognitive functions, and hormone levels. The abrupt shift in daylight saving time disrupts this system, much like jet lag, leading to irritability, fatigue, and difficulty in maintaining normal routines.
Dr. Indira Gurubhagavatula, a sleep medicine specialist at the University of Pennsylvania, adds that most Americans are already sleep-deprived, making the loss of an additional hour particularly challenging. While most people adjust within a week, for some, the disruption can trigger long-term sleep problems.
Both Gurubhagavatula and Hasler oppose efforts to permanently adopt daylight saving time, arguing that human biology is naturally aligned with standard time. “We evolved to wake with the sun and sleep when it gets dark,” Hasler said. “It makes sense to stick with that rather than trying to manipulate it artificially.”
Who Feels the Impact the Most?
The effects of daylight saving time are not uniform across the population. People living in the western parts of time zones experience the worst disruptions, as the sun rises later in these areas. For instance, on Monday, the sun rose in Boston at 7:04 a.m. EDT, while in Kalamazoo, Michigan, it rose at 8:02 a.m. EDT, leaving residents in western areas with darker mornings.
Vulnerable groups include:
- People with depression or bipolar disorder, who already struggle with maintaining a stable sleep schedule.
- Teenagers, whose biological clocks naturally shift later, making early school start times even more challenging.
- Workers in high-risk jobs, as studies show increased workplace injuries immediately after the time change.
- Investors and decision-makers, as research suggests poorer financial choices and less generosity in the days following the transition. Even federal judges have been found to issue harsher sentences on the Monday after the switch.
Tips to Adjust to the Time Change
To help the body adapt to the new schedule, experts recommend:
✔️ Morning sunlight exposure – Spending at least 20 minutes outside in the morning can help reset the body’s internal clock. Even turning on bright indoor lights upon waking can be beneficial.
✔️ Exercise – Physical activity, especially in the morning or early afternoon, can help the body adjust.
✔️ Managing caffeine and alcohol intake – Avoid caffeine in the afternoon and alcohol before bedtime, as both disrupt sleep quality.
✔️ Good sleep hygiene – Reduce screen time before bed, create a relaxing nighttime routine, and avoid stressing about lost sleep.
A Temporary Struggle
Despite the challenges, experts reassure that most people will adjust within one to two weeks. “The human sleep system is flexible, and we will all survive this,” said sleep researcher Allison Harvey. However, as discussions continue about whether to eliminate daylight saving time, the debate over its long-term impact on health and society remains unresolved.
Key Takeaways:
- Daylight saving time disrupts sleep patterns, increases health risks, and affects productivity.
- Experts say the body’s internal clock is thrown off, leading to fatigue and mood changes.
- Vulnerable groups include teens, people with mental health issues, and those in western time zones.
- Strategies like morning sunlight exposure, exercise, and good sleep habits can help adjust.
- Debate continues on whether daylight saving time should be abolished.
For now, Americans must endure another transition—one that not only shifts the clocks but also impacts their well-being.
