Mini Jet Lag from Daylight Saving Time: 3 Rules to Follow

Switching to daylight saving time affects everyone differently. Some barely notice the change, others experience a sort of jet lag. These tips can help you adjust.

When the clocks move forward an hour, many lose sleep, which can disrupt our internal rhythms. This disruption may cause jet lag like effects, lasting up to a week. Studies show even a one hour change can throw off sleep-wake cycles, metabolism, and detoxification processes. Achim Kramer, head of Chronobiology at Charité University in Berlin, Germany, explains that our internal clock regulates these processes, and even small shifts can have a noticeable impact.

The effects of daylight saving time can be particularly challenging for night owls or those who are more active in the evening. For these people, the shift can feel like jet lag, and it may take a week or two to recover. Interestingly, some individuals don't experience any issues at all. Older adults don't automatically struggle with the time change, as their ability to adjust often depends on their fitness level.

The most common effect of the time change is reduced alertness. Research shows that traffic accidents increase the Monday after daylight saving time. Dr. Richter notes that the spring shift is especially tough, comparing it to flying east, where people struggle with fatigue, irritability, and concentration issues.

The time change has serious health impacts. A University of Turku study found that stroke risk increases after daylight saving time. Similarly, a 2014 University of Colorado study revealed a 25% rise in heart attacks the Monday after the clocks are set forward. Heart attacks also decrease by 21% after the fall time change. Dr. Sandhu attributes the negative spring effects to stress from a new workweek, disrupted sleep, and the one hour loss of sleep.

How to Cope with Daylight Saving Time Fatigue

To manage the sleep loss related to daylight savings time, Dr. Kneginja Richter offers three tips:

1. Stay active during the day, especially outdoors.
2. Make your nights dark, quiet, and cool to help reset your sleep rhythm.
3. Avoid naps during the day. If needed, limit them to 20-30 minutes to ensure a restful night's sleep.