Many People Could Be Feeling Fatigued Due to Clock Change
As the clocks spring forward and we lose an hour of sleep, many people may be feeling more tired and irritable this week. The adjustment to daylight saving time can have a significant impact on our bodies, leading to symptoms such as fatigue, irritability, and brain fog that can last for days or even weeks. According to expert Stefano Arlaud, a researcher in time processing, the circadian rhythms that govern our physiological processes can be thrown off by changes in environmental conditions like the clocks changing. Our biological internal clock in the hypothalamus controls hormone release, body temperature, and metabolism, so disruptions to our circadian rhythm can affect these processes as well.
Research suggests that it can take three to seven days for most people to adjust to daylight saving time, while night owls may take even longer to realign their sleep-wake cycles, potentially up to two to three weeks. Diet also plays a role in how our bodies adapt to the time change, with those on high-fat diets experiencing prolonged circadian misalignment after the spring clock change. Exposure to natural light is crucial for helping the body adjust to the new time, as getting more morning sunlight can help realign our circadian rhythm faster. However, adaptation is often harder in spring than in autumn, leading to increased wakefulness during sleep, greater sleep fragmentation, and poorer sleep quality after the spring transition.
Our circadian rhythm naturally runs slightly longer than 24 hours, making it easier for our bodies to adjust to clock delays in the autumn. In contrast, clock advances in the spring can disrupt melatonin release, which regulates energy levels and the natural urge to sleep. Studies have shown that it can take five to seven days longer to adapt to the spring time change compared to the fall transition. Additionally, the spring clock change has been linked to a slightly increased risk for those with certain health conditions, with research indicating changes in mortality rates, particularly in relation to cardiovascular complications and dementia-related mortality.
It’s not just our health that can be affected by the clock change; studies have also shown that driving fatigue can increase after the clocks go forward. Drivers have been found to exhibit signs of greater fatigue, with their cars swaying in their lanes more frequently and their eyelids closing more often. These effects can last for weeks following the time change, highlighting the significant impact that even a one-hour shift can have on our bodies and daily routines. As Stefano warns, the spring daylight saving time may seem minor, but for many people, it can have lasting effects that go beyond just losing an hour of sleep.
In conclusion, the adjustment to daylight saving time can have a range of effects on our bodies, from fatigue and irritability to potential health risks and decreased alertness while driving. It’s important to be mindful of these changes and take steps to support our circadian rhythms during this transition period. By understanding the impact of the clock change on our bodies, we can better prepare and adapt to the shift in time, ensuring that we stay healthy and alert during this period of adjustment.