Spring Forward, But at What Cost? How the Time Change Impacts Sleep and Health

As winter fades and daylight grows, we adjust our clocks forward one hour each year. While this annual ritual of "springing forward" marks the coming of longer days, it also brings a hidden cost: a disruption to sleep that can have serious consequences, particularly for those over 50.

Daylight-saving time (DST) was first introduced in the early 20th century as a way to make better use of natural daylight and conserve energy. The idea dates back to Benjamin Franklin, but it wasn't widely adopted until World War I when countries sought to reduce energy consumption.

The U.S. formally adopted DST with the Uniform Time Act of 1966, standardizing the practice nationwide. While DST is intended to provide longer daylight hours in the evening, its effects on sleep and health remain a topic of debate.

The Cost of Losing an Hour

For many people, losing one hour of sleep might seem like a minor inconvenience. However, for others, particularly those who are already sleep-deprived, the effects can be significant.

Nancy Foldvary, DO, a neurologist and sleep specialist at Cleveland Clinic, says the one-hour difference can be significant.

With the shift forward in the springtime, we lose one hour of sleep. And that may not seem like a lot, but there's a couple of important points, one being that it takes time for our circadian rhythm to become aligned again with the light-dark cycle, with sunlight and darkness.

The circadian rhythm is the body's natural sleep-wake cycle, which is regulated by exposure to light. When this rhythm is disrupted—such as by the sudden shift in daylight hours—many people experience difficulty falling asleep and staying asleep.

Sleep Disruptions and Their Consequences

Dr. Foldvary notes that most adults are already sleep-deprived, and losing an additional hour can exacerbate the problem. This can be manifested in several ways:

• Irritability and Mood Changes: You may find yourself feeling more irritable or moody in the days following the time change.
• Daytime Fatigue: A decrease in sleep quality can lead to sluggishness, making daily activities more difficult.
• Increased Risk of Accidents: Sleep deprivation is a known risk factor for car accidents. Studies have found an increase in traffic accidents on the Monday following the time change, as drowsy drivers take to the roads.

But the risks don't stop there. Research has shown a rise in heart attacks, strokes, depression, and even suicide following the shift to daylight saving time.

Impact on Older Adults

For people over 50, sleep disruption can be particularly problematic. As we age, our sleep patterns naturally change, making it harder to get restorative sleep. Many older adults already struggle with conditions like insomnia or sleep apnea, and the time change can make these issues worse.

Additionally, since older adults are more susceptible to cardiovascular conditions, the increased risk of heart attack and stroke associated with the time change is especially concerning. A study published in the New England Journal of Medicine found that heart attacks increase by about 24% on the Monday after daylight saving time begins.

How It Affects Those in Long-Term Care and with Dementia

For individuals living in long-term care facilities or those with dementia, the time change can be even more disruptive. Many residents in these settings already experience fragmented sleep due to underlying health conditions, medication schedules, and facility routines. A sudden shift in time can further confuse their internal clocks, leading to increased agitation and restlessness.

People with dementia, in particular, may struggle with the change due to a condition known as sundowning, where confusion and agitation worsen in the late afternoon and evening. The disruption in their sleep cycle can exacerbate these symptoms, making it harder for caregivers to maintain a structured routine.

When the clocks change, the world barely notices—but for those who sundown, the shift is profound. Dusk stretches longer, yet clarity fades faster. In the twilight of memory and time, love must be the constant that never falls back or springs ahead.

For those living at home, the time change may also create challenges. Caregivers should take extra steps to help ease the transition, such as adjusting meal and activity times gradually, ensuring a consistent bedtime routine, and maximizing natural light exposure during the day.

How to Minimize the Impact

Adjusting to the time change doesn't have to be difficult. Taking a few proactive steps can reduce the negative effects and help your body transition smoothly.

1. Gradually Adjust Your Sleep Schedule – Start shifting your bedtime 15 minutes earlier each night in the days leading up to the time change. This gradual approach helps your body ease into the new schedule.
2. Prioritize Good Sleep Hygiene – Keep your bedroom dark and cool, avoid caffeine in the afternoon, and establish a relaxing bedtime routine.
3. Limit Evening Screen Time – Blue light from phones, tablets, and TVs can interfere with melatonin production, making it harder to fall asleep. Try reading a book or practicing relaxation techniques instead.
4. Avoid Alcohol and Heavy Meals Before Bed – Both can disrupt sleep patterns and make it harder to get a full night's rest.
5. Get Morning Sunlight – Exposure to natural light in the morning helps regulate your circadian rhythm and can make it easier to adjust to the new time.
6. Exercise at the Right Time – Regular exercise promotes better sleep, but working out too close to bedtime can be stimulating. Aim for morning or early afternoon workouts.
7. Use Caffeine Strategically – A morning cup of coffee can help you feel more alert, but consuming caffeine later in the day can make it harder to sleep at night.

When to Seek Help

If you continue to struggle with sleep issues weeks after the time change, it may be time to consult a doctor. Chronic sleep deprivation can have serious health consequences, and a sleep specialist can help identify any underlying conditions contributing to your difficulties.

Dr. Foldvary advises there are things we can do that collectively help us promote good sleep anytime, but they're particularly helpful around times of potential sleep loss.

As is common, things that really can affect our sleep, like avoiding alcohol before bedtime, like avoiding heavy exercise before bedtime, which is stimulating, doing exercise in the morning, using caffeine strategically in the morning and not later in the day.

The Bigger Picture: Should We Abandon Daylight Saving Time?

The debate over daylight-saving time (DST) has intensified in recent years, with many experts questioning whether the benefits outweigh the health risks. Several states have proposed legislation to eliminate DST altogether, citing concerns over its impact on sleep and overall well-being.

Research suggests that sticking to a permanent standard time—rather than switching back and forth—may be better for our bodies. The American Academy of Sleep Medicine has called for an end to daylight saving time, arguing that the biannual clock change disrupts sleep and increases the risk of health problems.

Final Thoughts

The arrival of daylight-saving time may be inevitable, but the negative effects don't have to be. By preparing in advance and practicing good sleep habits, you can minimize the disruption and protect your health.

Twice a year, we shift the clocks and call it progress, yet our bodies pay the price. Sleep disrupted, hearts stressed, and rhythms broken—all for an hour gained or lost. Time may be adjustable, but our health is not.

For those over 50, the stakes are even higher, as sleep quality plays a crucial role in overall well-being. If you find yourself struggling with persistent sleep issues, don't hesitate to seek professional advice.

If you have a loved one living in a long-term care facility or receiving care at home, make sure the staff and caregivers have a plan to address the time change. Quality long-term care services can make all the difference for older adults.