As we switch between Daylight Saving Time and Standard Time, many men and women are a little perplexed, wondering if the time adjustment impacts their sleep. Studies continue to show that it does! This change in time can confuse our natural circadian rhythms, resulting in the development of sleeping disorders for some. At The Sleep Center of Northwest Georgia in Dalton, Georgia, our sleep specialist and board-certified professional, Dr. Naseer A. Humayun can help his patients better understand what happens during time changes and how it impacts their overall health and sleep patterns.
What is the circadian rhythm?
Before examining the impacts of time changes on sleep, patients must first understand what circadian rhythms are. These are intrinsic, biological timekeepers that command various physical processes over a 24-hour period. They dictate when we feel alert or tired, and play a significant role in our overall health and well-being.
External factors, like light and temperature changes, might sway circadian rhythms. When we undergo a very abrupt time change, such as a change in time to sooner or later, our inner timekeeper can become disjointed from the external surroundings. This discrepancy often induces problems with falling asleep, maintaining sleep, or even one’s ability to wake up feeling rejuvenated.
What can happen from a disruption in sleep patterns?
When the clocks change in March and November, many individuals struggle with getting their circadian rhythm back into motion. Disruption in sleep patterns can cause:
- Difficulty falling asleep
- Increased nighttime awakenings
- Daytime tiredness/fatigue
- Increased risk for sleeping disorders
- Exacerbated sleeping disorders for those already diagnosed
What might I experience during this adjustment period after changing my clock in the spring or fall?
- Mood swings
- Difficulty concentrating
- Increased daytime fatigue
- Increased risk of physical health issues
What can I do to help my body adjust to a new sleep schedule during daylight savings time?
Some recommendations from our sleep specialist might include:
- Gradually adjusting your bedtime up until the date of the time change to slowly shift your body’s circadian rhythm with less significant changes
- Maintain a consistent sleep routine to minimize disruptions and keep your body on a proper schedule.
- Create a relaxing bedtime routine to teach your brain when it is time to wind down for sleep.
- Limit the use of screen time before bed, such as the use of phones, tablets, and televisions, as blue light can interfere with your body’s natural melatonin production.
- Monitor caffeine and alcohol intake to help the body fall asleep–and stay asleep!
- Ensure you get plenty of exposure to natural light during the day to help transition after daylight savings time.
Who can I reach out to to find out more about adjusting to time changes to ensure minimal disruption to my current sleep schedule and circadian rhythm?
If you want to speak to a sleep specialist in Northwest Georgia about your concerns, call the office of Dr. Naseer A. Humayun and his team at The Sleep Center of Northwest Georgia at (706) 226-2330 to request a visit to the office at 1420 Mineral Springs Road in Dalton, serving those in and around the areas of Ringgold, Dalton, and Calhoun, Georgia.