“Spring forward.” One of the worst sentences ever said in the United States because it can mean only one thing: Daylight Savings is here. Conceptually, losing an hour shouldn’t be that big of a deal. In practice, it’s a shock to the system.
The good news is, it isn’t you. Daylight Savings Time sucks. Repeatedly, research across multiple disciplines has shown these clock changes negatively affect health, productivity, and just general well-being.
The Body’s Internal Clock, Light, and Daylight Saving Time
We all have an internal clock that works predictably by taking cues from the environment around us. That clock is our circadian rhythm and one of its strongest cues is natural light (source). Over the course of the day, natural light goes through changes in intensities and spectrums (source). Both of these factors influence our natural rhythm, explaining increases in energy as the day progresses to the early afternoon and decreases thereafter.
One of DST’s defining characteristics is waking up in the dark and experiencing more light at the end of the day, resulting in a delay in cues for the physiological processes that wake us up at the beginning of the day and calm us down at night (source). Without these natural cues, our bodies are forced to work against their natural rhythm, resulting in complications across multiple physiological systems.
DST a Performance Hurdle
These internal complications are much more than a buzz in the background. They actually manifest in physical and mental performance.
In a 2022 natural study examining the effects of DST on marathon race time, race times after the spring forward were 4.1% worse than those in the fall. While this is one of the few studies out there about the direct negative effects of DST on physical performance, there is a ton out there about the negative effects of sleep deprivation (a negative side effect of DST) on physical performance.
And that groggy feeling? The research has documented that too. A 2015 study examined the effects of DST on cognitive performance in high schoolers and found that DST decreased vigilance and increased daytime sleepiness.
High schoolers are not the only ones susceptible to the negative effects of DST. A 2024 study examining the long-term consequences of DST on driving performance noted increases in markers of driving fatigue that lasted up to four weeks after the clock change. The worst part is that based on subjective scores, drivers didn’t even realize that they were performing so poorly, possibly contributing to the 6% increase in fatal traffic accidents (source).
Daylight Savings Time is a Health Risk
The hits keep coming when you look at the negative health events associated with the Daylight Savings Time change.
A 2020 study examining the association between adverse health events and DST determined that there is a distinct connection between the time change and hospital admittance for cardiovascular events, injuries, mental and behavioral disorders, and immune-related diseases. Authors go on to suggest that DST is related to 150,000 incidencies a year in the United States and 880,000 worldwide.
These findings have been further supported by more recent research which highlights the negative effects of DST and argues that these negative effects disproportionately affect people who have an 8 am start time or a “night-owl” disposition.
6 Ways to Combat Daylight Savings
You can’t stop the clocks from springing forward the same way you can’t stop them from ticking. What you can do is prepare.
One of the best ways to combat DST is to set yourself up for optimal sleep performance. Integrating these science-backed nutrition and lifestyle habits will help ensure a restful night’s sleep and set the tone for when the clocks change.
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Create optimal sleeping conditions
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A 2018 review examined multiple variables to create optimal sleeping conditions. Researchers concluded that a quiet, cool, completely dark environment provides the best conditions for optimized sleep performance. Setting yourself up for success by creating a conducive sleep environment is paramount for sleep quality.
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Meditate
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Taking some time to meditatebefore bed can help you clear your mind and set you up for a good night’s sleep. A meta-analysis of 18 trials found that mindful meditation promoted a good night’s sleep when compared to controls.
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Limit caffeine intake after noon
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We all know that caffeine is a stimulant that works. The problem is caffeine sticks around. Caffeine has a half-life of about four hours. That means it takes four hours to metabolise half of the caffeine in your system from consumption, not all of it, half. This could explain the findings in a 2013 study that concluded that consuming 400mg of caffeine six hours prior to bed still messed with sleep performance, leading researchers to suggest refraining from substantial caffeine use more than six hours before bedtime.
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Eat foods high in tryptophan
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Tryptophan is a key building block for melatonin synthesis, the compound in the body that cues rest and sleep. When looking at tryptophan consumption and sleep patterns of 11,485 students, researchers discovered a significant connection between tryptophan consumption and sleep quality. Some studies suggest getting at least one gram daily for sleep support.
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Supplement with melatonin
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Melatonin is one of the main biochemicals that cues the body to start calming itself and get ready for sleep. Supplementing with melatonin has been well established in the scientific research as a sleep aid, making it a foundational ingredient in TB12 Sleep.
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Supplement with GABA
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GABA, or gamma-aminobutyric acid, is a compound produced in the body and a dietary ingredient that works as an inhibitory neurotransmitter in the brain, helping to calm stress responses. These effects help GABA support sleep performance, making it another crucial ingredient in TB12 Sleep.
It’s not you. Daylight Savings sucks. It messes with about every aspect of performance and health. Set yourself for success. Start building habits that promote sleep performance so when the clock springs forward, you can too.
