Daylight saving time in 2024 is just around the corner, and we're about to get ahead of spring.
If you're on a new schedule and you lose those hours of sleep, it can make your body feel uncomfortable. The clock may be changing by just an hour, but it can still have a huge impact on your man's day and health.
That's because this change causes a phase shift in the body's internal clock, circadian rhythm, exacerbating the chronic sleep deprivation that Americans already experience, Dr. Carol Ash said on the Today show. .
This effect is especially noticeable in the spring, when one hour less of sleep increases the risk of heart attack and stroke. Traffic accidents, medical errors, and hospitalizations are also on the rise.
To make the adjustment a little easier, experts recommend going to bed a little earlier to prepare in the days leading up to the change. It is also recommended that you soak up the morning sun for at least 15 minutes when you wake up.
No matter how you feel about clocks changing, it's good to know a little more about why we do this every year and why some sleep experts are calling for us to kick this habit. useful.
When is daylight saving time in 2024?
Daylight saving time in 2024 begins on March 10, 2024, with clocks moving forward from 2 a.m. to 3 a.m.Daylight saving time lasts until November 3, 2024, when clocks change back from 2 a.m. to 1 a.m.
Daylight saving time is an annual institution that affects most, if not all, Americans. It begins on the second Sunday of March each year and ends on the first Sunday of November when standard time returns.
How does daylight savings time work?
According to the National Institute of Standards and Technology, daylight saving time works by setting clocks forward one hour to increase the amount of evening sunlight during the warmest climate months.
This allows you to maximize the amount of sunlight you receive while you are awake. This effect becomes more pronounced as you move away from the equator, with northern states feeling it more strongly than southern states.
Contrary to popular belief, daylight saving time was not introduced to help farmers get more sunlight. Instead, the Standard Time Act of 1918 was enacted as an energy-saving measure during World War I, but its actual effect was minimal at best, Scientific American reported.
How long does daylight saving time last?
Daylight savings time lasts approximately eight months, starting on the second Sunday in March and ending on the first Sunday in November.
Daylight saving time in 2024 will run from March 10, 2024 to November 3, 2024.
Which states do not observe daylight saving time?
According to the U.S. Department of Transportation, the following U.S. states and territories do not observe daylight saving time.
- Hawaii
- most of arizona
- puerto rico
- american samoa
- Guam
- virgin islands
- Northern Mariana Islands
What would happen if daylight saving time was made permanent?
If Daylight Saving Time were made permanent, we would no longer have to change our clocks twice a year. This not only eliminates practical hassles but could also have health benefits for many people.
It might not seem like an hour more or less sleep shouldn't make a big difference, but it actually does. Studies also show that heart attacks, car accidents, and other health problems increase, especially as clocks move forward.
Some sleep health experts argue that permanent standard time is preferable to permanent daylight saving time. According to Ash, during daylight savings time from March to November, we lose about 30 minutes of sleep a night because our bodies are out of sync with the sun.
The American Academy of Sleep Medicine “nationally supports fixed hours throughout the year,” the organization's website states. The best evidence we currently have indicates that year-round standard time (as opposed to daylight saving time) “best fits human circadian biology and offers clear benefits for public health and safety.” Suggests.
We have made daylight saving time permanent before. In January 1974, President Richard Nixon signed the Emergency Daylight Saving Time Energy Conservation Act, eliminating clock changes for 16 months. The move (planned as a two-year experiment) was initially very well received, but public opinion turned in the second half of the year. Lawmakers ended the experiment early, and standard time was reintroduced in October 1974.
Most recently, the Sunshine Protection Act, which would have continued daylight saving time year-round in 2022, passed unanimously in the Senate but was not passed by the House and therefore not signed into law. The bill was reintroduced in 2023, but has since stalled.
Tips to reduce the health effects of daylight saving time
By making a few adjustments to your daily routine, you can reduce the negative health effects of daylight saving time.
Before time change:
- Please review your bedtime. “Try to go to bed 15 minutes earlier two to three days before the time change. This will ensure you're well-rested before the clock change and the resulting 'sleep debt' will be less severe.” You won't feel it,'' said Dr. Candice A. Alfano, director of the Sleep Anxiety Center at the University of Houston. Say.
- Change your wake-up call. “A few days before daylight saving time, try to wake up 30 minutes earlier. This will reduce the difference and make it easier to adjust to the time change,” says Physician, Medical Director of the Sleep Medicine Center at NewYork-Presbyterian Weill Cornell Medical College. says Dr. Anna Krieger.
- Change your child's schedule as well. Experts say adjusting children's schedules in the days leading up to the change will help them adapt better and make them less sleepy for school on Monday morning.
- Trick your brain: “The brain looks for visual cues to know what time it is. Another thing you can do is set your watch forward 15 minutes each day before daylight saving time to provide a visual cue,” says Ash. he said.
The day after the time change:
- Avoid naps: “If you feel drowsy the day after the change, hold off on taking a nap, because your sleep pressure at bedtime will decrease, which can lead to long-term sleep problems.” If you absolutely must take a nap If so, try to limit it to 15 to 20 minutes and go to sleep late at night if possible,” says Alfano.
- In search of sunshine: “Get plenty of sunlight the morning after your change. Light has a powerful effect on your body clock and reduces feelings of fatigue,” Alfano added.
Daylight saving time period:
- Readjust your routine. “Take advantage of an earlier start to your day by rescheduling activities like dinner, exercise, and bedtime earlier,” Krieger suggests.
- Pay attention to your diet: “Avoid foods and drinks that make you drowsy, such as caffeinated drinks, chocolate, and alcohol, at least three hours before bed,” advises Ash.
- Avoid exercising too slowly. “Late-night exercise can interfere with a restful night's sleep, so moderate to high-intensity exercise should be done early in the day. During exercise, the sympathetic nervous system is activated, which occurs near bedtime. , it can also affect your sleep habits later in life,” Dr. Mark Aloia, a sleep psychologist at National Jewish Health, told TODAY.com.
- Reduce screen time: “Light from devices can affect a person's circadian phase. When bedtime approaches, the human phase is transitioning into sleep, and too much light exposure at this time can disrupt sleep. And if the content you're watching is arousing or anxiety-provoking, screen time can have a negative impact on getting enough sleep, interfering with your emotions and disrupting your sleep.” says Aloia.
