Daylight saving time 2015 will begin on Sunday, March 8 at 2:00 a.m.
That means it's time to spring forward, but the sweet act of moving the
clocks an hour ahead can deliver a blow to your sleeping schedule
For most, daylight saving time
is an exciting sign of spring that comes with a slightly sleepy Monday.
But if you're not a morning person to begin with, your mood and
productivity can take a dive. Daylight saving time has been blamed for
car accidents, workplace injuries and stock market dips in the past.
That's because people are experiencing more than just jet lag this time of year. They're dealing with a new light-dark cycle.
"It's an interesting paradox, because traveling one time zone east or
west is very easy for anyone to adapt to," said Dr. Alfred Lewy,
director of Oregon
Health and Science University's Sleep and Mood Disorders Laboratory in
Portland, Oregon. "But in daylight saving time, the new light-dark cycle
is perversely working against the body clock. We're getting less
sunlight in morning and more in the evening."
The body clock is a cluster of neurons deep inside the brain that generates the circadian rhythm, also known as the sleep-wake cycle. The cycle spans roughly 24 hours, but it's not precise.
"It needs a signal every day to reset it," said Lewy.
The signal is sunlight, which shines in through the eyes and "corrects
the cycle from approximately 24 hours to precisely 24 hours," said Lewy.
But when the sleep-wake and light-dark cycles don't line up, people can
feel out-of-sync, tired and downright grumpy.
With time, the body clock adjusts on its own. But here are a few ways to help it along.
How to Spring Forward
Soak Up the Morning Light |
Getting some early morning sun Saturday and Sunday can help the brain's
sleep-wake cycle line up with the new light-dark cycle. But it means
getting up and outside at dawn. Sleeping by a window won't cut it, Lewy
said. The sunlight needs to be direct because glass filters out much of
the frequencies involved in re-setting the sleep-wake cycle.
How to Spring Forward
Avoid Evening Light |
Resisting the urge to linger in the late sunlight Sunday and Monday also can help the body clock adjust, Lewy said.
How to Spring Forward
Try a Low Dose of Melatonin |
While light synchronizes the body clock in the morning, the hormone melatonin updates it at night.
The exact function of the hormone, produced by the pea-size pineal gland
in the middle of the brain, is unclear. But it can activate melatonin
receptors on the neurons of the body clock, acting as a "chemical signal
for darkness," Lewy said.
Taking a low-dose (less than 0.3 milligrams) of melatonin late in the
afternoon Friday through Monday can help sync the sleep-wake and
light-dark cycles. But be careful: Though melatonin is sold as a dietary supplement, it can cause drowsiness and interfere with other drugs.
A version of this story previously ran on ABCNews.com.
Article Resource :
http://abcnews.go.com/Health/daylight-saving-time-2015-tips-springing-forward/story?id=29424357
Article Resource :
http://abcnews.go.com/Health/daylight-saving-time-2015-tips-springing-forward/story?id=29424357
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