Daylight saving time tips to help you 'fall back'

Key Concepts

• Daylight Saving Time (DST)
• Standard Time
• Circadian Rhythm
• Sleep Deprivation
• Sleep Pressure
• Insomnia
• Metabolism
• Immunity
• Mood
• Jetlag

Daylight Saving Time Ending and Its Impact

The video discusses the end of Daylight Saving Time (DST) this weekend, when clocks will fall back at 2 a.m. on Sunday, granting an extra hour. Clinical psychologist Michael Graner explains that while this is generally perceived as the "good" time change because it adds an hour, its impact on sleep and overall well-being extends beyond this immediate benefit.

The Science Behind the Clock Shift

• Sleep Stimulus: Dr. Graner likens the extra hour gained from falling back to clocks to a "stimulus check for our sleep." Many individuals are walking around "sleep-deprived" due to stress and life's demands. This additional hour offers an opportunity for recovery and can serve as an "inflection point" to establish better sleep habits.
• Circadian Rhythm Disruption: The circadian rhythm is a complex system of bodily rhythms, not just related to wakefulness and sleepiness. Disrupting these rhythms, even by an hour, can lead to issues. Dr. Graner compares this to "jetlagging ourselves by an hour for all at once for no apparent reason without going anywhere." This disruption can negatively affect metabolism, immunity, energy levels, and mood.
• Standard Time vs. DST: While falling back to standard time is often seen as a correction, Dr. Graner explains it's more about a different kind of settling. He uses the analogy of a snow globe: DST shakes it up, and falling back shakes it again, causing a different, though still somewhat disruptive, settling.

Perspectives on the Time Change

• Preference for Evening Daylight: Dr. Graner acknowledges that some people dislike switching clocks back because they prefer more daylight in the evenings and later sunsets. He understands the appeal of this, stating, "it it it sort of stinks to go home when it's dark outside, no matter what time it is."
• Scientific Consensus on Earlier Light: However, he emphasizes that "the science shows that when you make it so that there's more light earlier, people tend to end up performing better, feeling better, it's more in line with your body's natural rhythms." Scientific organizations generally advocate for earlier light exposure, citing data that suggests people are "happier and healthier and safer" with it.

Navigating the Change with Young Children and Pets

• Children's Schedules: For parents with young children, the clock change can be challenging. If children naturally wake at 6:30 a.m., the clock shift will make it seem like 5:30 a.m., potentially leading to earlier wake-ups.
• Pets: Pets, like children, do not understand clock changes and will continue their natural routines.
• Adjustment Strategy: Dr. Graner advises expecting a few days of adjustment. The key is to "set the rhythm you want to set in your household." Just as rhythms are trained initially, they can be retrained. He suggests not to "stress about it too much" and to anticipate some initial resistance.

Practical Tips for Sleep Health

• "Do Almost Nothing": For most people, Dr. Graner's primary advice for managing the clock change is to "do almost nothing."
• Bedtime Routine: He suggests going to bed around the same time as usual. If experiencing insomnia, one might consider going to bed a little later to increase "sleep pressure" and dissipate it without losing sleep time. However, for those without insomnia, maintaining a regular bedtime is recommended.
• Morning Routine: Sleeping in a little is acceptable if one wakes up earlier than usual. The goal is to "go back to sleep your regular time" to allow the body to adjust.

Managing Insomnia and Sleep Effort

• Sleep is Not an Action: When struggling to fall asleep or experiencing racing thoughts at bedtime, Dr. Graner reminds us that "sleep is not something you do. Sleep is something that happens when the situation allows for it."
• The Enemy of Sleep is Effort: He states that "the enemy of sleep is effort." Trying too hard to fall asleep can increase energy in the system, making it more difficult.
• Relaxation and Distraction: If tossing and turning, the best approach is to "go do something else for a bit" or engage in a relaxing or distracting activity. He uses the analogy, "You can't make yourself hungry, you can't make yourself sleepy," implying that sleep, like hunger, is a natural process that cannot be forced.

Conclusion

The end of Daylight Saving Time offers an extra hour, which can be beneficial for sleep recovery, especially for those experiencing sleep deprivation. While the shift can disrupt circadian rhythms, impacting various bodily functions, the scientific consensus favors earlier light exposure for overall health and well-being. For individuals, particularly parents and pet owners, managing the transition involves setting consistent rhythms and avoiding excessive effort when trying to sleep. The core message is to allow sleep to happen naturally rather than forcing it.