Getting an extra hour of sleep may seem like a short-term relief for many people, but it can also disturb their regular sleep patterns and place stress on the body. The shift in schedule can disrupt the body's internal clock, or circadian rhythm. While it's nice to enjoy the additional hour of sleep, it can result in poorer sleep quality a few days later."

How does a time change affect the body?

A one-hour shift in time, whether forward or backward, can disrupt your daily or circadian rhythm and alter hormone release patterns. While the spring time change is linked to a higher risk of heart attacks in the days that follow, the fall adjustment brings its own challenges.

The autumn time change leads to months of shorter days and longer nights for those living in higher latitudes, potentially triggering symptoms of seasonal affective disorder and depression. People often find it hard to stay awake in the evenings, and maintaining their regular routine becomes challenging, resulting in fatigue, reduced productivity, and difficulty concentrating.

Additionally, the end of daylight saving time increases risks for drivers, who will find themselves spending more time on the roads after dark. The National Highway Traffic Safety Administration has advised both drivers and pedestrians to be extra cautious, as the likelihood of accidents increases with earlier nightfall.

Why do these changes occur?

In simple terms, it's all about exposure to light. Even a one-hour difference in light exposure can influence your body's internal clock. Our brains control our sleep-wake cycle through light exposure. For instance, during the night, when it's dark, our brains produce melatonin—often referred to as the vampire hormone—which aids in sleep. Disruptions in light exposure can alter brain chemistry, leading to reduced sleep.

When we experience less sleep, other hormone levels can also be affected—we produce more cortisol and other stress hormones. This can lead to increased blood pressure and heart rate, adding more strain on the heart and circulatory system. Many scientists note a heightened risk of heart attack and stroke in the days following a time change.

What can we do to lessen these effects?

Here are some suggestions to ease the transition:

• Reduce alcohol consumption

• Engage in physical activity

• Increase exposure to natural daylight

• Consider using light therapy for a boost in energy

Adding an extra hour to our day allows for more sleep—if we're able to fall asleep. Sleep deprivation has become a significant health concern in America, with one-third of adults not getting sufficient rest, as reported by the Centers for Disease Control and Prevention. Studies have linked inadequate sleep to higher risks of obesity, diabetes, heart disease, mental health issues, and other chronic conditions.

If you or someone you know struggles with getting adequate sleep, then please click the blue button below to take a free online sleep test and talk with one of our sleep health professionals.