Daylight Saving Time Change: Health Risks and Adjustment Tips

WASHINGTON — As most Americans prepare to “spring forward” this Sunday, March 9, 2025, by setting their clocks ahead one hour, sleep experts warn that the loss of sleep can pose significant health risks. Studies indicate the time change can lead to sleep disturbances, an increase in heart attacks, and heightened stroke risks in the days following the switch.

The transition to daylight saving time (DST) occurs at 2 a.m. when clocks are set ahead one hour, resulting in darker mornings and longer evenings. These changes disrupt the body’s natural circadian rhythms, potentially leading to sleep issues that may persist for weeks.

Dr. Charles Czeisler, a professor at Harvard Medical School, explains that even a minor loss of sleep can have extensive impacts. “That one-hour change may not seem like much, but it can wreak havoc on people’s mental and physical well-being in the short term,” he said.

According to the American Heart Association, research has shown a noticeable spike in heart attacks on the Monday following the time change, with similar trends observed for strokes in the subsequent days. The abrupt alteration in sleeping patterns can exacerbate pre-existing health conditions.

Sleep deprivation has been linked to multiple health problems including cognitive decline and increased risks of heart disease and diabetes. Traffic accidents also tend to rise, with a 6% increase noted in crashes shortly after the time change, as fatigue settles in for many drivers.

Health experts recommend several strategies to mitigate the disruptive effects of DST. Gradually adjusting bedtime by 15-20 minutes earlier in the nights leading up to the change can help ease the transition. Additionally, exposure to morning sunlight can assist in resetting the body’s internal clock, making it easier to adapt.

A consistent sleep schedule is vital; adults should aim for seven to nine hours of sleep each night. Limiting caffeine and alcohol intake, especially in the evening, can further enhance sleep quality. Simple activities like a relaxing warm bath or reading a book before bed can signal to the body that it’s time to wind down.

The debate surrounding the necessity of daylight saving time continues, with some advocating for its abolition. The American Academy of Sleep Medicine advocates for a standard time year-round, arguing that such a change would align better with natural light cycles and promote healthier sleep patterns.

For those impacted by seasonal affective disorder, the transition can be particularly challenging. Dr. Becker from Kaiser Permanente underscores the potential for exacerbated anxiety and depressive symptoms due to disturbed sleep rhythms during this period.

“For many, losing an hour of sleep will make them feel fatigued,” Dr. Becker stated. “This can affect their ability to perform tasks. Sleep-deprived children, in particular, might display behavioral issues and face academic challenges.”

To conclude, adapting to the once-a-year ritual of daylight saving time requires foresight and self-care. By taking proactive steps now to adjust sleep habits and routines, individuals can maintain better health and well-being as the seasons transition.