Daylight saving can leave you groggy and craving coffee. Here’s how to overcome it
It’s the long-awaited turning point of the year when days start to get warmer, brighter, and most importantly, longer.
For many, daylight saving time serves as the most popular cure for seasonal depression, but the hallmark indication of the blissful summer days to come can actually have a negative effect on your body.
It’s all thanks to the disruption of your circadian rhythm. According to the National Institute of General Medical Sciences, circadian rhythms are naturally occurring “physical, mental, and behavioral changes that follow a 24-hour cycle” and are dictated by light.
These rhythms, wherein biological processes are activated to trigger sleep or awakening, are thrown out of their natural cycle when our clocks jump forward.
The most common side effect experienced by humans during the first week of daylight saving time is fatigue. However, lingering grogginess is not the only aftereffect that takes place during the time change.
According to a study by the American Heart Association, daylight saving time has an impact on the heart and brain in addition to our sleep schedule. AHA reports that medical centers tend to see an increase of hospitalizations related to irregular heartbeats, heart attacks, and strokes within the first week of daylight saving time.
That’s because the effects that the time change has on your sleep schedule can lead to sleep deprivation, which can have a severe impact on the health of your cardiovascular system and brain. To minimize the effects brought on by daylight saving time, you can follow these simple yet effective steps approved by the AHA:
Increase exposure to sunlight
Allowing your body to experience exposure to more sunlight can allow your circadian rhythm to readjust to the new 24-hour cycle. Thus, your chance of experiencing sleep deprivation and the negative effects brought on by it decreases.
Decrease exposure to ‘blue light’
“Blue light” or light that emits from laptops, televisions, smartphones, and the screens of other electronic devices, is notoriously known for killing melatonin. Melatonin is a hormone that is activated by the dark and triggers natural slumber. Without it, your body will have a difficult time assimilating to your new sleep schedule. The general rule of thumb for avoiding this is to switch your devices off 30 minutes before you plan to sleep.
Resist the temptation to rely on caffeine
Although it might seem like a good idea to rely on a cup of Joe to get you through that mid-day slump, extra caffeine in the afternoon or evening may negatively affect your ability to sleep at night.
Fight the urge to take long naps during the day
In addition (or as a substitute) to caffeine, a hefty nap in the middle of the day might also feel necessary. However, you should fight the urge to sleep while the sun is still up for the first two weeks of daylight saving. Similarly to increasing your dose of caffeine throughout the day, taking a nap that lasts longer than an hour can hinder your ability to sleep in the evening.
Go to bed earlier than normal
If you successfully resist the urge to drink more coffee or nap, you’ll likely feel ready for bed at a time that’s much earlier than normal. That’s a good thing. Lean into your naturally-occurring exhaustion and go to bed earlier than you usually do. This will give your body the extra boost it needs.
This story was originally published March 15, 2022 at 11:53 AM with the headline "Daylight saving can leave you groggy and craving coffee. Here’s how to overcome it."
