Daylight Savings Time (DST) starts this Sunday, March 11, and for many, more daylight hours are a welcome sign of spring and summer. But, the “spring ahead” movement of the clocks affects many people’s sleep schedules – which can mean unintended consequences for health and safety.
Lack of sleep can lead to decreased performance at work or in school, impairment of memory and cognitive functions, and a general decrease in the quality of life. It also increases the risk of occupational and automobile injuries.
According to the National Sleep Foundation, each year drowsy drivers cause 1,550 deaths, 71,000 injuries, and $12.5 billion in property losses and lost productivity. Additionally, a study from the U.S. National Highway Traffic Safety Administration (NHTSA) and the University of British Columbia cites sleep loss as the most likely reason for the increase in crashes – 17 percent in the U.S. and eight percent in Canada – that occurs on the first Monday of DST each year.
Sleep experts advise planning ahead for the change to daylight saving time. The American Academy of Sleep Medicine recommends going to bed 15 or 20 minutes earlier each night before the time change to help ease your body into the new schedule.
Exercise is often recommended for getting a good night’s sleep. According to sleep experts, exercising, especially if it is done in the late afternoon or early evening, raises your body temperature above normal for a few hours, allowing that temperature to start falling just as you're getting ready for bed. The decreased body temperature appears to be a trigger that helps ease you into sleep.
And how often do you exercise? Most experts suggest scheduling at least 20 minutes of vigorous exercise, like walking, jogging, swimming, or biking, three or four times a week and making it part of your routine. And while you’re out and about exercising, remember to stay safe. Check out WalkArlington.com for pedestrian safety and health tips.
Don’t let DST and the lack of sleep slow you down. Plan ahead so you’re “bright-eyed” and ready to enjoy that extra hour of daylight!
WalkArlington, an initiative of Arlington County Commuter Services within the Department of Environmental Services, gets "more people walking more of the time" by promoting the health, environmental, community-building, and commuting benefits of walking.