Sunday, March 12, marked yet another “Spring Forward” moment for most of America. Welcome to Daylight Saving Time. That’s its proper name: you put your money in a bank “savings account,” but you can’t “save sunlight.” The sun shines the same amount of time, day in and day out, all year round. We merely change our clocks. We can lose clock time and gain clock time, but this time isn’t squirreled away in some hidden hole to be found later, like an acorn. No, we usually just add to our sleep debt in the spring and wait several months before we try to make up for it in the fall when we set our clocks back an hour.
As a result of this annual spring fling forward, most of America enters into a disruptive sleep pattern for at least a week or two. Folks who study this deeply and have the credentials to back them up say, “The science has evolved over the last decade to show the transition between standard time and DST is associated with adverse health consequences.”
Inquiring minds, if they’re still awake, might ask, “Why do we suffer health consequences from setting our clocks ahead a mere 60 minutes?” The human body is a finely tuned mechanism, which has evolved over many millennia. Most of those ages, we had no clocks or time keeping pieces. Even the Romans, who divided the day and night into a set number of watches, recognized the summer watches were longer than the winter ones. The Romans had the good sense never to attempt to gain an extra hour of daylight at any point in their history.
We humans have two systems in our bodies which affect our sleep. The first is Sleep Homeostasis or our body’s desire to sleep, which begins as soon as we wake up. This is why some of us can hit the snooze button fifty eleven times before we get out of bed. Back in college, this roommate never signed up for any morning class. My dad was an early riser, going to the kitchen for coffee and the newspaper. About an hour later, he’d hear a weak squeaking from the back bedroom, “Coffee! Coffee!” He’d smile and make mother her precious potion, carrying it carefully back to their bedroom without spilling a single drop.
The other system is Circadian Rhythm, which almost every living thing has, is the sleep-wake pattern over the course of a 24-hour day. In humans, the light and dark cycles regulate our sleep and wakefulness, alter our body temperature, and regulate many of our metabolic responses. Adults should have a pretty consistent circadian rhythm if they practice healthy habits. Their bedtimes and wake times should remain stable if they follow a fairly regular schedule and aim for 7 to 9 hours of sleep every night. Adults likely get sleepy well before midnight, as melatonin releases into their bodies. As adults, we reach our most tired phases of the day from 2 to 4 a.m. and 1 to 3 p.m.
Older adults may notice their circadian rhythm changes with age, as they begin to go to bed earlier than they used to and wake in the wee hours of the morning. In general, this is a normal part of aging. Babies, on the other hand, have to be trained to get their circadian rhythms in sync with the adults in their families. Newborns don’t develop a circadian rhythm until they are a few months old. This can cause their sleeping patterns to be erratic in the first days, weeks, and months of their lives. After about three months, they begin to release melatonin. Cortisol begins to develop from two to nine months of age. Children need 9 to 10 hours of sleep each night.
Teens also need as much sleep as children, but due to “sleep phase delay,” most of them don’t get tired until about 10 pm, when their melatonin begins to rise. To get 10 hours of sleep, they’d wake up at 8 am. This would put them late for school in most places. No wonder our teens are sleepy in class. This doesn’t help them learn at the top of their abilities.
Some causes of poor sleep habits:
- Not having a regular sleep schedule
- Watching screens too close to bedtime
- Not having a comfortable sleeping space
- Shift work with changing hours
- Medications
- Eating too close to bedtime
- Too much caffeine or alcohol during the night
- Sleeping in a room with too much light
In the “Hitchhikers Guide to the Galaxy,” Marvin is a prototype robot with Genuine People Personality (GPP) software. This gives him sentience, the ability to feel emotions and develop a personality. You may recognize him as the chronically depressed mega brain robot, since he’s always given menial tasks below his abilities. Poor Marvin, he seems to have the robot version of brain fog caused by too little sleep.
“How I Hate the Night,” also known as “Marvin’s Lullaby,” sounds like it’s written by our contemporary friend, the Chat GPT:
Now the world has gone to bed,
Darkness won’t engulf my head,
I can see by infra-red,
How I hate the night,
Now I lay me down to sleep,
Try to count electric sheep,
Sweet dream wishes you can keep,
How I hate the night.
The good news for us humans is we can reset our circadian rhythm and keep our body clocks in synchronous mode to the natural rhythm of the light. Some actions to help:
• Spend 20 minutes outside in the morning early and in the afternoon also.
• Try to adhere to a routine each day.
• Spend time outdoors when it’s light to boost your wakefulness.
• Get enough daily exercise — 20 or more minutes of aerobic exercise is generally recommended.
• Sleep in an environment that promotes rest with proper lighting, a comfortable temperature, and a supportive mattress.
• Avoid alcohol, caffeine, and nicotine in the evenings.
• Power down your screens well before bedtime and try engaging in an activity such as reading a book or meditating.
• Don’t nap late in the afternoon or evening.
Scripture even has words of wisdom about good sleep hygiene, as found in Sirach 31:20—
Healthy sleep depends on moderate eating;
he rises early, and feels fit.
The distress of sleeplessness and of nausea
and colic are with the glutton.
While we won’t secede in a pique from the nation over this annoying annual event that causes a 6% spike in fatal car accidents, 8% more strokes, 11% more depressive episodes, 24% higher risk of heart attacks, and 3% more digestive and immune related diseases, we should be aware this changing of the clocks is a time when our bodies are not in sync with the great rhythms of nature. As Psalms 127:1-2 reminds us,
Unless the LORD builds the house,
those who build it labor in vain.
Unless the LORD guards the city,
the guard keeps watch in vain.
It is in vain that you rise up early
and go late to rest,
eating the bread of anxious toil;
for he gives sleep to his beloved.
If you’re reading this at work on Monday, you may be participating in the tradition of “Cyber Loafing,” a practice common on Sleepy Monday, in which employees surf the internet aimlessly because their minds aren’t able to concentrate on actual work. Not to worry however, this feeling should pass in about six weeks. In the meantime, if your boss has any brain cells left, perhaps they could calculate the lost productivity and compare it to the presumed savings of fossil fuels, the original reason for Daylight Saving Time during World War I.
For these reasons, the American Medical Association and the American Academy of Sleep Medicine both recommend the country forget Daylight Saving Time and remain on Standard Time all year long. The Navajo Nation and Arizona are always on standard time, even when all the states around the are flipping back and forth. The people living on the western edge of a time zone, who get light later in the morning and later in the evening, already get less sleep than those who live on the eastern edge of a time zone. As a result, they have higher rates of obesity, diabetes, heart disease and breast cancer. The studies attribute these problems to chronic sleep deprivation and misaligned circadian rhythms.
Should the US Senate bill which passed with such fanfare last year to put our nation on permanent Daylight Saving Time ever wander over to the House for ratification, we can only hope the president vetoes it. The last time (under Nixon) permanent daylight saving time was instituted, it got recalled due to its colossal failure. But historic memories are short and politicians have people to please. Evidently none of their staff know how to ask Mr. Google a question, or their bosses don’t like the answer they got and went with their own plan instead.
I’m going to take advil and drink more calm tea. Maybe I’ll be able to sleep and wake up at a reasonable hour tomorrow morning. At least I have all the clocks changed to the new time. I need a clock robot to do this work for me. Maybe Marvin is looking for a new position. Indeed.
Joy, peace, and much caffeine,
Cornie
Marvin | Hitchhikers | Fandom
https://hitchhikers.fandom.com/wiki/Marvin
Daylight Saving Time and Your Health | Northwestern Medicine
https://www.nm.org/healthbeat/healthy-tips/daylight-savings-time-your-health
Circadian Rhythm: What It Is, How it Works, and More
https://www.healthline.com/health/healthy-sleep/circadian-rhythm
Try This Neuroscientist’s Top Tip for a Good Night’s Sleep |
https://www.vogue.com/article/neuroscientist-top-tip-for-a-good-nights-sleep
Daylight Saving Time Pros and Cons – Top Advantages and Disadvantages
https://www.procon.org/headlines/top-3-pros-and-cons-of-daylight-saving-time/
Changing Clocks to Daylight Saving Time Is Bad for Your Health – Scientific American https://theconversation.com/springing-forward-into-daylight-saving-time-is-a-step-back-for-health-a-neurologist-explains-the-medical-evidence-and-why-this-shift-is-worse-than-the-fall-time-change-197343