6 Tips to Deal with Daylight Saving Time

Time-Tested Ways to Cope with the Time Change

-- By Liza Barnes, Health Educator

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It’s that time of year again, when we reset our clocks and try to readjust to the time change associated with Daylight Saving Time (DST). Some of us breeze through the change seamlessly, yet others feel out of sorts for days. If you have trouble dealing with this sudden disruption in your routine, it is for good reason.

Even though your brain knows that the time on the clock has changed, your body's internal clock does not. In the fall, when you’ve gained an hour of sleep, you might not feel tired, but you may get cranky when you have to wait an extra hour before your lunch break or when it feels like work should have ended an hour ago. When the clocks move forward in the spring, you'll be robbed of an hour of sleep. That night, you may not be able to fall into your normal sleep rhythms an hour earlier than you’re used to, and you won’t get as much quality sleep as you need.

Since its inception in the early 1900s, DST has been the subject of controversy. Studies are contradictory, showing that DST has both positive and negative impacts on health, safety, energy consumption, and the economy. A sampling of the issues includes:

Health: DST provides more daylight for outdoor exercise and yard work in the evenings, which could improve fitness levels. It also provides more opportunities for sun exposure, which triggers vitamin D synthesis in the skin. However, more sun exposure could lead to higher rates of skin cancer, according to some experts. And some new research shows that heart attacks increase the days following the spring time change (when we lose an hour), but decrease after the fall time change (when we gain an hour).
Safety: In the weeks following the spring time change, there are more traffic accidents. But overall, during the course of DST there are fewer traffic fatalities than during standard time.
Energy Consumption: While it had been hypothesized that DST would help to conserve energy, several studies have shown that DST leads to increased energy and fuel consumption.
Economy: Some industries, like retail businesses and golf courses, benefit from DST, as consumers have more time to shop and play. But other industries including farming, theaters, and prime time television suffer.

Despite the controversy, one thing is certain—DST will be around for a long time. So here are some time-tested tips for dealing with the time change:

Start early. The time change is usually scheduled for the wee hours of Sunday morning, in order to reduce the disruption of the workweek. To give yourself more time to adjust before the workweek begins, reset one of your clocks at the start of the weekend, such as Friday night or Saturday morning. Try to eat meals, sleep, and wake according to that clock. When Monday comes, you’ll be on your way to feeling adjusted. However, if you have activities and events during the weekend, make sure you don’t get confused about the correct time!
Exercise. Working out releases serotonin, a chemical in the brain that helps our bodies adjust. Exercise regularly, preferably outdoors, and early in the day. A brisk morning walk is perfect. Avoid exercising too late in the evening though, as this could interfere with the quality of your sleep. Learn more about the connection between exercise and better sleep.
Nap wisely. Try to resist the urge to take long naps late in the day. If you get tired, take a short, energizing walk around the block instead. If you must nap, keep it earlier in the day and limit your snooze time to no more than 20 minutes.
Don’t imbibe. Alcohol interferes with normal sleep cycles, so don't rely on a nightcap to fall asleep. Find out about other foods and drinks that help (and hurt) your sleep.
Digest. After the time changes, you may be hungry for meals earlier or later than before. Be sure to give yourself ample time to digest your dinner before heading off to bed. A heavy meal in your stomach will interfere with the quality of your sleep, too.
Lighten up. The right combination of light and dark can help your body's circadian rhythm readjust so you can fall asleep on your new schedule and sleep more soundly. In the morning, open the shades and brighten the lights. Try to spend time outside during the day, if possible. Dim the lights in the evening, so that your body understands that it’s time to wind down.

Hopefully these suggestions will help you adjust more easily to the biannual time changes. If you’ve tried all of these suggestions, and you’re still having trouble adjusting to the time change after a few weeks, call your health care provider for more assistance.

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About The Author

Liza Barnes
Liza has two bachelor's degrees: one in health promotion and education and a second in nursing. A registered nurse and mother, regular exercise and cooking are top priorities for her. See all of Liza's articles.

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Member Comments

GALINAZ

Wish Arizona would go on daylight savings, its a real pain, no one else ever knows what time it is here! - 3/8/2013 7:43:42 PM
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HWNHMMBRD

Happy to live in Hawaii, we don't adjust our clocks, so no disruption there. I just keep forgetting to add the extra hour to the time difference when I call family on the mainland. - 3/8/2013 1:36:01 PM
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BRITOMART

Unlike the previous poster, I find I need more than two days to adjust. When I'm on top of things, I start moving my clock back in 15-min. increments a week in advance. Then I'm 'there' when the morning arrives.

Personally, I HATE dst--you don't "gain" or "lose" daylight; you just gain/lose a bit of convenience at the expense of all sorts of irritations (not least being confusion in international communication--si
nce different countries start/end at different points, and the southern hemisphere moves in reverse of the northern, it becomes complicated twice a year to remember when it is where). When there was no/minimal electricity available, perhaps 'gaining' an hour made sense, but now so few people are dependent on natural light for their activities, it's a ponderous dinosaur that should be relegated to extinction. - 3/8/2013 12:23:56 PM
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DRAGONS4ME

i dont understand the people who have issues adjusting. my mom always changed our clocks before we went to bed on saturday night and i woke up on sunday feeling fine. even when i had to work at 4 in the morning i still had no issue adjusting to the time change. i like the spring time change better because that means longer days and more sun. the fall one makes me sad because then it starts getting dark at 5. i dont like that. - 3/8/2013 10:54:04 AM
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CHALEY3

I LOVE the change in the Spring! I was so excited to realize it is this weekend! I hate the fall change and the gloomy dark days! - 3/8/2013 6:21:55 AM
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DR8561

I don't understand how they can justify disrupting the lives of millions of people twice a year- especially in Spring when we lose an hour's sleep. It takes me weeks to re-adjust to DST. We should pick one and stay there. - 11/3/2012 6:12:25 PM
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LINWASH23

I do not like the fall time change as much as I like the spring change, however it is wonderful to be here to see it. - 11/3/2012 1:54:11 PM
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CATINCJ

I used to do a lot of international travel, skipping 4 to 12 time zones in one flight. I found it easier to deal with those time zone changes than with this ONE HOUR adjustment!!!

We're trying to get a jump on it by starting with the new time today. - 11/3/2012 1:44:02 PM
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1MANKNEY

I really hate the time change. I can't seem to adjust my internal clock. I can't sleep because I am not tired and then feel tired all day because I didn't get enough sleep. Takes me at least a week to adjust. I wish they would just do away with the thing. Think of all the money that would be saved by not having to adjust all the manually operated clocks in public buildings and elsewhere! - 11/3/2012 11:22:21 AM
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ASHAIXIM

verall there are less fatal car accidents?? having nothing to do Im sure with there being no SNOW AND ICE on the roads. - 11/3/2012 10:17:07 AM
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JENNAAW

I dread Daylight Savings changes because the time shifts seem to drive me nuts. Coming or going, I feel really draggy and get sick around that time; it might be a coincidence but it always happens. I spent much of my life in a place without time shifts, so maybe my body rhythm is affected more strongly than most. - 11/3/2012 9:06:49 AM
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NAOLEE

I don't have problem with Daylight Saving Time because we don't have change of hour and everything is the same in summer, autumn, winter or spring. - 9/25/2012 12:28:42 AM
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SABLENESS

I went bed 20 min earlier starting on Thursday and set my bedroom clock accordingly. On Saturday, I set half the clocks in the house and ate meals on the new schedule. I think it really did make today a little easier, especially since I had an early commute to work. - 3/11/2012 9:24:19 PM
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TUBLADY

Sometime back DST was for 6 months, it's now 8 month of the year. they might as well make it permanent.
I don't like the change. I am a morning person and it throws me off my internal schedule.
And come Nov. I have to adjust all over again. Although I adjust easier to the fall back.
In a few months it won't matter. it will be light in the morning and at night.
Just make it permanent and let the time alone. - 3/11/2012 6:45:15 PM
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NIMAWEYGH

This has always been my least favorite time change of the year. I am much more of a FALL back kinda gal. But why can't we just pick one and stick with it. Now for months my body clock will be all messed up...............
..........sigh - 3/11/2012 10:29:00 AM
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