On
Sunday, March 12 at 2 a.m., clocks move forward by one hour. We will
lose an hour of sleep initially from Saturday night into Sunday
morning, but the sun will rise later and daylight will extend into
our evenings.
Daylight
savings time (DST) was initially introduced to cut energy costs –
if work hours were during the daylight, people would save money (on
candle wax originally), and later on, electricity. DST was phased out
but re-introduced during the Second World War.
Canada,
Saskatchewan, parts of B.C. and Ontario and Quebec’s north shore
don’t follow the time change. In the United States Arizona and
Hawaii don’t observe daylight savings time. Other countries -
China, India, Japan, parts of Australia and Africa (and several other
nations) don’t follow DST.
The
main purpose of Daylight Saving Time is to make
better use of daylight. We change our clocks to move
an hour of daylight from the morning to the evening.
When evenings are lighter longer our roads are brighter during the
drive home (although there is evidence of significant increases in
accident rates on the Monday following daylight-saving time).
DST
change can bring problems with (1) sleeping, (2) your metabolism
takes a hit, along with your eating routine. You could be
encountering more cravings for junk food or even a loss of appetite.
Sleep specialist, say that sleep is just as valuable as a healthy
diet, drinking less alcohol or exercising. Sleep regulates our
appetites because it balances out hormones. As a sleep deprived
nation, losing an hour of sleep can make a difficult struggle even
worse.
Loss
of sleep can affect performance, concentration, and memory the same
as fatigue and
daytime sleepiness. Light suppresses the secretion of the
sleep-inducing substance - melatonin.
It is important to expose yourself to the light during the waking
hours as much as possible, and not expose yourself to bright light
when it is dark outside.
Sleep
hygiene is important to create sleep-friendly environments and
enhance your chances of falling asleep, staying asleep, and sleeping
soundly. Basic sleep hygiene includes reducing or eliminating
caffeine and alcohol, exercising several
hours before bedtime, creating calming rituals before bed to
gradually relax yourself and wearing ear plugs and eye masks. It is
also important to go to bed and rise at the same time every day.
There is no evidence that diet will actually influence your circadian
rhythm however, carbohydrates tend to make it easier to fall sleep.
So
try to prepare for the change. Make the time change incrementally
beforehand.
- Wake up 15 minutes early every day for 4 days before Sunday.
- Get some vigorous exercise midday Saturday. Exercise advances the body clock, just like bright light exposure.
- On Sunday, get up at your regular time –don't sleep in. Spend an hour outside in the sunshine.
If sleep continues to be a problem, reach out to your Provider for advice.

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