Every spring, we look forward to the days getting longer. In exchange, we lose an hour of sleep when the clocks ‘spring ahead’ every March, which often leaves people worried about the effect it will have on their sleep.

The beginning of daylight saving time can bring about a sense of dread. After all, the transition results in more than just a lost hour of sleep each spring. It causes a shift in our circadian rhythm, the 24-hour cycle that regulates our body’s sleep, appetite, and mood.

One study found that people get 40 minutes less sleep the Monday after ‘springing forward’. This “Sleepy Monday” describes the phenomenon of increased fatal car accidents, hospitalizations for conditions like heart attacks or atrial fibrillation, and a general sense of grogginess that people may experience. The misalignment of our circadian rhythm may also lead to accumulated sleep debt while our bodies adjust to the new normal.

Even though most people adjust quickly to the change, others may experience chronic sleep loss. If left untreated, this can cause increased blood pressure and heart disease, weight gain, decreased immune function, and the development of psychiatric disorders like depression and anxiety.

Tips for a smooth transition into daylight saving time

• Adjust your schedule the week before. For a few days leading up to daylight saving time, wake up 15 to 20 minutes earlier than you normally would.
• Seek out light upon waking. Exposing your eyes to sunlight can help retrain your circadian rhythm and consider getting outside for moderate exercise upon waking.
• Get a good night’s rest before the change. Anticipate the change by sticking to your normal bedtime and wind-down routines the Saturday before.
• Avoid caffeine or alcohol before bedtime. Consuming alcoholic or caffeinated beverages can disrupt your sleep and decrease the quality of your sleep.
• Consider a nap. If you feel groggy in the days following daylight saving time beginning, take a short nap (20 minutes or less). Do not nap close to bedtime.

For most people, daylight saving time should only temporarily disrupt their sleep. However, people experiencing symptoms of sleep disorders — daytime sleepiness, difficulty falling asleep, restlessness when trying to sleep, or atypical breathing while sleeping — should talk with their primary care provider or a sleep medicine specialist about getting relief. These symptoms often will be present before the time change and persist for weeks to months beyond daylight saving time.

Loreal Kita, PA-C, is with UPMC Sleep Medicine, and sees patients at UPMC Williamsport Divine Providence Campus, 1100 Grampian Blvd., Williamsport. To schedule an appointment with Loreal, call 570-326-8053. For more information, visit UPMC.com/NorthCentralPa.