Daylight Saving Time (DST) has been around since World War I, but it still seems to be a controversial topic. Twice a year, we adjust our clocks by an hour, but this change can have a significant impact on our bodies, particularly for doctors who work long hours and have to maintain their focus and productivity. Here are some reasons why doctors dislike DST and tips for navigating the time change.
Less Sleep
“Light gets us in sync in the morning and it allows us to go to sleep at the proper time at night,” says Beth Malow, director of Vanderbilt University Medical Center’s sleep division. “It has a huge impact on mood and energy level.”
One of the most significant reasons why doctors dislike DST is because it disrupts their sleep patterns. Losing an hour of sleep in the spring and gaining it back in the fall can lead to fatigue, decreased alertness, and difficulty concentrating. This is particularly challenging for doctors who have long and unpredictable work hours and need to be at their best throughout the day. It can also impact their ability to make accurate decisions, which can be dangerous in certain medical situations.
Navigating DST
During the summer months, it can be tempting to stay up later and enjoy the longer days. However, it’s important to maintain a consistent bedtime routine to ensure a good night’s sleep.
While exercise is known to help with sleep, it’s best to avoid working out too close to bedtime. Doctors recommend leaving 90 minutes to three hours between a workout and bedtime, especially if it’s a stimulating high-intensity interval training workout. The same goes for big meals – leave at least three hours between your last meal and bedtime to avoid a spike in blood sugar that can make it difficult to fall asleep. However, small snacks before bedtime are usually okay.
Even if you’re at home, the late sunsets can make it challenging to get to bed on time. It takes about two to three hours for your body to naturally fall asleep after the sun sets or when the light dims, according to Dr. Malow. This is easier to achieve during the winter months, but it requires a more conscious effort during the summer. You can try closing your curtains to block the evening sun, dimming your household lights, and limiting screen time at least 30 minutes before bed.
Be Consistent
By maintaining a consistent bedtime routine, you can ensure a restful night’s sleep, even during the summer months.
So, what can doctors (and the rest of us) do to navigate DST? Here are some tips:
Gradually adjust your sleep schedule: Start adjusting your sleep schedule a few days before the time change so that your body has time to adapt.
Stick to a regular sleep routine: Go to bed and wake up at the same time every day, even on weekends.
Get plenty of natural light: Exposure to natural light can help regulate your body’s internal clock, so try to spend time outside during the day.
Be mindful of caffeine and alcohol: Caffeine and alcohol can disrupt your sleep, so be mindful of your consumption, particularly in the hours leading up to bedtime.
Be extra cautious while driving: Be aware of your level of fatigue while driving, particularly during the first few days after the time change.
Safety Risk
Increased Risk of Heart Attack
Lack of sleep can also increase the risk of heart attacks, particularly in people who are already at risk. A study published in the New England Journal of Medicine found that the incidence of heart attacks increased by 24% on the Monday following the spring DST transition. This is likely due to the disruption of our body’s internal clock, which can impact our hormones, blood pressure, and other physiological functions.
Increased Risk of Traffic Accidents
DST can also increase the risk of traffic accidents, particularly during the first few days after the time change. A study published in the American Economic Journal found that there was a 6% increase in traffic accidents on the Monday following the spring DST transition. This is likely due to the fact that people are sleepier and less alert during the morning commute.
DST can have a significant impact on our bodies, particularly for doctors who need to maintain their focus and productivity. By gradually adjusting your sleep schedule, sticking to a regular sleep routine, getting plenty of natural light, being mindful of caffeine and alcohol, and being extra cautious while driving, you can navigate DST and minimize its impact on your health and well-being.
Content Idea/Source Why Doctors Dislike Daylight-Saving Time