Daylight Saving Time 2024 ends Sunday. How does 'falling back' 1 hour affect our sleep and health?
Gaining an extra hour of sleep might not be as beneficial as we thought when the clocks go back an hour.
This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Contact a qualified medical professional before engaging in any physical activity, or making any changes to your diet, medication or lifestyle.
It's that time year again! This Sunday, Nov. 3 at 2 a.m. local time, it's time for most people to "fall back" and gain an extra hour of sleep. Although this time change only occurs twice a year, it can cause serious disruptions to our body clocks and have negative effects on our long-term health.
Read on to learn more about Daylight Saving Time, how it might affect sleep and what you can do to help prevent health risks at this time of year.
When does Daylight Saving Time 2024 end in Canada?
In most parts of Canada on Sunday, Nov. 3, 2024, clocks will turn back one hour, putting an end to Daylight Saving Time for another year. It will resume again on Sunday, March 9, 2025.
Some parts of Canada will be unaffected by this change, however, and will remain on standard time. That includes Yukon, most of Saskatchewan as well as some parts of British Columbia and Quebec.
How can Daylight Saving Time ending affect my sleep?
When the clocks fall back, many people see it as an opportunity to change their routine. This time of year, some might think they'll bask in the glory of an extra hour of sleep.
Paradoxically, this mindset can actually cause people to lose sleep. That's because they often stay up later than usual. As such, the lack of sleep causes a disruption in our circadian rhythm, also referred to as our internal body clock.
Circadian rhythms help determine and regulate sleeping and eating patterns for both people and animals. Below, scroll through some of the top impacts of Daylight Saving Time on sleep.
Drowsiness, increased likelihood of injury
The time change messes with our circadian rhythm. That may cause us to feel drowsy or moody, and can even lead some people to experience an increased appetite.
Disrupted circadian rhythm can impact our motor functions, response times and overall alertness, which increases our likelihood of injury.
Affects on hormonal balance, mental health
Any changes made to our circadian rhythm, no matter how small, can also impact our hormonal balance. As a result, this can increase the risk for other serious health problems, such as anxiety, depression, insomnia and a weaker immune system.
Other Daylight Saving Time health effects
When we turn the clocks back, this often leads to changes in appetite, so you may be hungry earlier than usual. This can cause hunger pangs and irritability if you alter the time when your body is used to being fed.
Additionally, mood changes are another significant health effect of the fall time change. At this time of year, people usually spend more time indoors, oftentimes leaving work or school after the sun has started to set.
In turn, that can impact the amount of natural light we receive. Lower levels of natural light can lead to less vitamin D in our bodies due to less sun exposure, a deficiency that has been linked to depression.
What can you do to avoid Daylight Saving Time health risks?
In order to make the most of the November time change, experts suggest going to sleep at your usual bedtime on Saturday night before the fall back occurs. Moreover, it's prudent you avoid exposing yourself to artificial light sources — such as televisions and phones — before bed, as this can make it more difficult to fall and stay asleep.
To help regulate your body's circadian rhythm, you can also expose yourself to natural sunlight early on in the day. Additionally, avoid napping in the days following the change to allow your body to adjust to the change.
Finally, it's a good idea to avoid caffeine, nicotine and alcohol before bed. Choose healthy snacks between meals when you're hungry, do some light exercise and ensure proper hydration around this time of year.
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