This Sunday, March 8^th marks the beginning of Daylight Saving Time (DST), when most Americans will move their clocks ahead one hour. This is the third year in which DST will start "early" on the second Sunday in March, thanks to a Congressional bill passed in 2005 that lengthens DST by nearly a month. While the energy saving from this program is still a topic of debate, there is ample evidence that "springing forward" may have negative health consequences.

Researchers from the University of Michigan say that while for some losing an hour of sleep causes only minor sleepiness and irritability in the period immediately following the clock change, for others the effects of the switch to DST may be more serious. The good news is that some simple preparations may help reduce these negative effects for everyone.

Studies show that in the weeks following the switch to DST, work performance may suffer and there is a greater risk of car accidents while driving, especially on the Monday following the switch. Other studies indicate that heart attacks increase in frequency after the switch, which may be related to a lack of sleep.

The impact of sleep deprivation tends to manifest itself differently in children, who instead of being sleepy may become hyperactive and inattentive in the days following the switch. This can impact their ability to function in school and can lead to disruptions in their relationships with friends and family.

So what can you do to help minimize the impact DST for yourself and your family? Some experts recommend taking a nap on the day before the switch, but the nap must be brief and take place well before bedtime in order to avoid disrupting the night’s sleep. If possible, you can try to get some extra sleep for a few days leading up to and after the switch to assist with the adjustment, particularly if you are a good sleeper. Another idea is to gradually shift your sleep schedule by going to sleep and waking 15-20 minutes earlier each night for 3-4 nights preceding the changeover, which can help your body adjust to the time change. Treatments often used to prevent jet lag may also be beneficial, such as exposure to bright light upon waking or a short course of melatonin pills. Talk with your doctor to find out if such treatments might be appropriate for you.

Other suggestions for easing the transition to DST include:

• Modify your eating schedule ahead of time by having dinner one hour earlier.
• Avoid napping after the switch, particularly before bedtime.
• Keep a light schedule on the Monday after the time change and avoid operating heavy machinery.
• Eat properly, stay hydrated, and remain physically active.

The adjustment can also be made more easily if you regularly practice good sleep hygiene. More information about this will come in about this in tomorrow’s blog. Also, firefighters would like to remind you that the switch to and from DST is a great time to check the batteries in the smoke and carbon monoxide detectors in your home.

For more information about good sleep habits, read the Healia Health Guide to Excessive Sleepiness. If you have a question about methods for easing the transition to DST, Ask the Experts at Healia Health Communities.

Related blog post: One-third of Americans Losing Sleep over Financial Concerns

_{Photo: Randy Son of Robert, Flickr, Creative Commons.}