Daylight savings can be harmful to your health, the doctor reveals

Welcome to Ask Doctor Zac, a weekly column from news.com.au. This week, Dr Zac Turner explores the benefits of daylight savings.

QUESTION: Hi Dr Zac, the same conversation breaks out every year in my family when daylight savings rolls around. I love daylight savings, but they keep coming up with reasons why it’s not needed. I’m after some new ways to convince them. Surely there must be some health benefits to getting more sunlight? Is there any medical benefit to daylight savings since I sure like to “forward” in the spring and “back” in the fall? – Jason, 31, Ocean Shores, NSW

ANSWER: There’s science to back up why daylight savings can be bad for your health.

It all comes down to one factor – one hour less sleep.

While an extra hour of daylight can offer some benefits, losing an hour of sleep, even temporarily, can affect your physical and mental health. I’ll break down both the positives and negatives of daylight savings from a medical and wellness perspective.

When we “forward” an hour, most of us lose an hour of sleep. This disruption to your regular sleep routine can have significant health implications, especially if you’re already struggling with sleep quality. Research shows that even a small reduction in sleep can lead to a decrease in cognitive function, decision-making ability and overall performance, especially in the first few days after the clock change. It seems like daylight savings is a policy that turns the population into Oscar the Grouch.

Studies have shown that losing an hour of sleep can damage brain function in the short term. Reduced sleep affects the prefrontal cortex – the area responsible for executive function, decision making and attention. It’s kind of like your brain’s reservoir of maturity. As a result, individuals may experience decreased reaction time, poorer judgment, and increased susceptibility to errors during daily activities, including driving and work-related tasks. This can lead to accidents at the workplace or mistakes made at home. So, yes, you can blame bad decisions for saving the day.

Your mood can also be related to lack of sleep. After losing an hour of sleep, you may feel more irritable, anxious or stressed. Shortened sleep duration is also associated with an increased risk of mood disorders such as depression.

Parents, in particular, should be aware of how this time change affects children, who may have more difficulty adjusting to the change. Children and teenagers often become more anxious and may exhibit increased irritability and difficulty concentrating at school after daylight saving time. The number of the witching hour is lit during this period.

Beyond the cognitive and emotional consequences, sleep deprivation can also affect cardiovascular health and metabolism. Disrupted sleep patterns after daylight saving time (DST) have been linked to an increase in heart-related events and a temporary increase in blood pressure, particularly among individuals with pre-existing conditions.

There are also links between weight gain and cardiovascular disease with DST.

Now, let’s play devil’s advocate and lay out the positive aspects of DST. It comes with some obvious health benefits, especially due to the increased exposure to sunlight. Extended daylight hours can positively affect your mood, mental health and overall well-being.

One of the most important health benefits of increased sunlight is increased production of vitamin D. Vitamin D plays a vital role in immune function, good health and mental well-being. Increased daylight may encourage more outdoor activities, allowing for greater sun exposure and improved vitamin D synthesis.

Adequate levels of vitamin D have also been associated with a lower risk of depression, improved immune function and better sleep quality. So while losing an hour of sleep may initially throw off your schedule, the long-term benefits of increased sun exposure can help stabilize your mood and improve your overall health.

For those prone to seasonal affective disorder (SAD), the extra hour of daylight can be a powerful antidepressant. SAD is a type of depression that usually occurs during the winter months when the daylight hours are shorter.

The extended daylight provided by DST can encourage outdoor activities, such as walking, cycling and gardening, which have been shown to reduce stress and anxiety. Additionally, exposure to natural light helps regulate the production of serotonin, a neurotransmitter that promotes feelings of well-being and happiness.

To minimize the negative effects of losing an hour of sleep while reaping the benefits of increased sunlight, consider the following strategies.

In the days leading up to DST, try to go to bed 10-15 minutes earlier each night to ease the transition. This gradual adjustment allows your body to adjust to the time change with less disruption to your circadian rhythm.

Maintaining good sleep hygiene can make a significant difference during the transition. This includes creating a calming bedtime routine, limiting caffeine and alcohol intake in the evening, and reducing the time before bedtime.

Once the hours change, make a conscious effort to spend more time outside, especially in the morning hours. Exposure to early daylight helps reset your internal clock and reduces the irritation that often accompanies the time change.

Physical activity is a powerful tool for mental and physical health. Exercise helps reduce stress, improve mood and regulate sleep patterns. Whether it’s a brisk walk in the park, a yoga session, or a bike ride, being active can ease DST adjustment and support overall well-being.

As with any change, planning and self-care can help you adjust to the savings of the day while maintaining your health and well-being.