As the clocks “fell back” this month, many of us gained an extra hour of sleep. But did you know that this time shift can also affect our health?

Let’s explore a bit of the history of daylight saving time and how it can impact overall wellness—especially as we adjust to the darker evenings.

A Brief History of Daylight Saving Time

Daylight saving time (DST) was first introduced during World War I to save energy. The idea was to make better use of daylight in the evenings and reduce the need for artificial lighting.

Many countries adopted it, and it eventually became a regular practice in the United States. However, not every state follows DST. Arizona, for instance, does not observe daylight saving time. That means while much of the country is adjusting their clocks, Arizona keeps its time steady all year long.

How “Falling Back” Affects Sleep

When we “fall back” an hour, our sleep schedule changes, even if we don’t feel it right away. This shift can cause disruptions to our internal body clock, known as the circadian rhythm.

While gaining an hour might seem like a good thing, it can throw off our routine, especially for those of us who have been following a regular sleep pattern. This can lead to trouble falling asleep or waking up at odd hours. Seniors, in particular, may find it harder to adjust to these changes, as sleep patterns naturally change with age.

Interrupted sleep can lead to feeling tired, less alert, and more irritable during the day.

Other Health Effects of the Time Change

Apart from sleep disturbances, there are other potential health effects associated with the time change. Here are a few to consider:

• Mood Changes: With darker evenings, some people may experience a dip in mood. The shorter daylight hours can affect mental health, especially in those prone to seasonal affective disorder (SAD). This is a type of depression that tends to happen as daylight decreases in the fall and winter.
• Increased Fall Risks: As the days grow shorter, it’s natural to spend more time indoors. However, the early darkness can also create hazards. Reduced daylight can lead to decreased visibility, making it easier to trip or stumble in poorly lit areas, especially when out and about.
• Impact on Daily Routine: Many people have routines tied to specific times, like meals or exercise. Shifting the clock can cause small disruptions to these routines, which may feel minor but can impact digestion, activity levels, and overall daily flow.

How to Adjust Smoothly

If you’re feeling the effects of “falling back,” here are a few simple tips:

• Keep a Regular Bedtime: Try to go to bed and wake up at the same time each day, even with the clock change.
• Get Morning Sunlight: Exposure to natural light in the morning helps reset your body clock, making it easier to adjust.
• Stay Active: Light exercise during the day can help improve sleep quality and boost mood.

As we settle into this new time, remember that adjusting may take a bit of time. While Arizona may stay steady all year, many of us are still navigating the effects of DST. Take it easy, be patient with your body, and focus on gentle adjustments to ease the transition.