Verified by 
It is that time of year again when we "spring forward" and lose a precious hour of sleep between Saturday night and Sunday morning.
Did you know, though, that this lost hour of sleep has been shown to have some serious detrimental effects to the health of many who follow the time change? A 2008 study in the New England Journal of Medicine demonstrated in a Swedish population that there was a 5% greater risk of having a heart attack immediately after the time change than the week beforehand.
Our bodies are regulated by an internal clock called a circadian rhythm. These biological rhythms are determined by our hypothalamus and help keep our bodies in check with a 24-hour day by using the sun, dark, and other cues (such as eating at the same time, waking up at the same time daily). The circadian rhythm is helpful for many things, including determining our sleep/wake cycles, regulating hormone levels, determining when we need to use the restroom, and telling us when we're hungry.
The increased risk of heart attack is likely linked to our circadian rhythm shifts after the spring ahead. The risk of heart attack is generally highest in the early morning regardless of the time of the year. When we wake in the morning, our blood pressure and heart rate increase and the blood vessels dilate. We are more likely to have blood clots form but may not be able to break them up at that time. When the clocks "spring forward" and we awaken an hour earlier than we're used to, our bodies wake up at a time when our cardiovascular state is most unsteady, leading to a higher risk of heart attacks. Circadian rhythms don't shift easily when we simply change the clock. Instead, changing light/dark cues is much more effective when done gradually over a few days.
In addition to this, we know that there's also a higher rate of accidents on the road the day after the time change. Loss of sleep can effect many areas of functioning, and even temporary sleep deprivation of even one less hour of sleep can impact one's motor function, memory, and mood.
So what can we do to help adjust to daylight savings time?
1) Starting a few days in advance (even today!), go to bed 15 minutes earlier. For example (for someone who normally goes to bed at 11pm), on Wednesday night, go to bed at 10:45 and awaken 15 minutes earlier in the morning. Then, on Thursday night, go to bed at 10:30 and awaken another 15 minutes earlier. Keep doing this until Saturday when the time change goes into effect. The key is getting up earlier each day as well! This tip is particularly helpful for those who already have cardiovascular issues. Changing gradually can be more helpful than an immediate change.
2) Get lots of bright light in the mornings before and after the time change. Just after awakening, opening all the shades and eat breakfast in a lot of sunlight. Bright light early in the morning can help our circadian rhythms adjust to the time change.
3) Change your clocks earlier in the day on Saturday (not right before bed) and follow the clock time, not what the actual time is. Eat your meals at the "new" time that day. Go to bed at the "new" time on Saturday night.
4) Engage in some light exercise on Sunday, but nothing strenuous. Go outdoors and get lots of light.
5) Avoid caffeine, nicotine and alcohol within 6 hours of bedtime on Saturday.
