On Sunday, March 10th, the clocks will be pushed forward one hour, which means everyone will lose an hour of sleep. According to experts, adjusting to the lost hour of sleep in the spring is harder than adjusting to the gained hour of sleep in the fall.
With Daylight Savings approaching, some are excited for the start of longer and warmer days, while others are only thinking of the fact that this Sunday, Daylight Savings, they will lose an hour of sleep.
Spring forward reminder (Health Issues)
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Don't forget to spring forward
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Aside from losing a precious hour of sleep, there are other health problems that seem to come after Daylight Savings Time. A study, published in the New England Journal of Medicine, determined that after the Daylight Savings time change, risks of heart attacks actually rise.
Part 1-Daylight saving and Health Issues
Many people say that daylight saving time affects their sleeping patterns and body clocks. Drowsiness, headaches and additional stress are among the complaints given by those who feel negatively affected by daylight saving time.
Heart Attack
Researcher found that incidences of heart attacks increased significantly for the first three week days after the transition to daylight saving time in the spring. In contrast, there were fewer incidences of heart attacks after the transition from daylight saving to standard time in the autumn. The study found that the most plausible explanation for the findings is the adverse effect of sleep deprivation on cardiovascular health.
Sleep pattern
Moreover, the study reported that transitions into daylight saving time could disrupt chronobiologic rhythms and influence the duration and quality of sleep, which lasts for many days after the shifts. According to the researchers, the study also provides a possible explanation for heart attacks most commonly occurring on Mondays. This study, titled Shifts to and from Daylight Saving Time and Incidence of Myocardial Infarction, was conducted by Imre Janszky and Rickard Ljungand and was published in The New England Journal of Medicine on October 30, 2008.
Mental health/suicides
Two studies give a different light to the impact of daylight saving time on the human condition, particularly regarding mental health. Both studies were published in 2008. One study linked daylight saving time with suicide rates, while the other study found that it had no effect on manic episodes.
The first study, titled Small shifts in diurnal rhythms are associated with an increase in suicide: The effect of daylight saving, used Australian suicide data from 1971 to 2001 to determine the impact on the number of suicides of a one-hour time shift due to daylight saving. The results confirm that male suicide rates rise in the weeks following the commencement of daylight saving compared to the weeks following the return to Eastern Standard Time (EST) and for the rest of the year. After adjusting for the season, prior to 1986 suicide rates in the weeks following the end of daylight saving remained significantly increased compared to the rest of autumn. This study suggests that small changes in chronobiological rhythms are potentially destabilizing in vulnerable individuals.
Manic episodes
The other study, called Daylight saving time transitions and hospital treatments due to accidents or manic episodes, found that transitions into or out of daylight saving time had no significant effect on the incidence of accidents or manic episodes. The study explored transitions in and out of daylight saving time and its effect on accidents and manic episodes in Finland during 1987 to 2003.
Part 2-What are Health Solutions?
1. Brisk walk
Exercise in form of a brisk walk or run can help people adjust to the advanced clocks. Biologist David Glass of Kent State University (cited in ABC News) suggests that a brisk walk or run stimulates the serotonin release in the brain and other types of neurotransmitters that will phase-advance the clock.
2. Exposure to bright natural light
Another suggestion is to gain exposure to bright natural light for an hour or two. According to Harvard University Gazette, people can adjust their daily rhythms by sitting in front of "light boxes", which are banks of fluorescent bulbs that emit two to three times more light than found in a typical room at home. This type of light is bright white light.
3. Low dosage melatonin
Researcher suggest that to take low dosage melatonin supplements to boost melatonin levels, as melatonin regulates cycles of sleep and wakefulness (although it is best to consult with a qualified health care professional on this matter); and to eat earlier – tricking the body to think it is later by eating dinner early (and avoiding caffeine and alcohol) may help to fall asleep sooner.
4. Using medical devices
On another health note, in March 2008 Health Canada reminded people using medical devices or systems with internal clocks to check that they continued to worked properly during the daylight saving switch. Examples of medical devices that could be affected by the change include (but are not limited to): implanted pacemakers/defibrillators with sleep modes that can only be adjusted by physicians; halter monitors, used to continuously record heartbeat; and glucose monitors that store data on glucose levels. Though users of these devices may be inconvenienced by the need to reset equipment timers, there is no safety risk to users of these devices, according to Health Canada.
5. Stick to your normal routine. Go to bed at the same time you normally would, and wake up at the same time.
6. Children should go about their routines normally as well, including eating and nap times.
7. Drive carefully to work Monday morning because your internal clock may be off, even if you feel fine.
8. Expose yourself and your family to sunlight - it encourages energy and makes you feel awake.
All year long, make sure you are getting the adequate amount of sleep, not just during Daylight Savings Time.
Expert says
If you regularly are getting seven to eight hours of sleep, you're likely to have fewer problems adjusting to the time change. However, if you are sleep-deprived already, getting by on just six or seven hours of sleep a night, you'll probably feel more fatigued than usual on Sunday morning.
Part 3-Home safety to do list- SPRING FORWARD
The weekend most Canadians spring forward one hour is also the ideal time to tackle seasonal safety projects. A lot of the routine maintenance on your home and car should be done twice a year, so what better times to start checking items off your "to-do" list?
AROUND THE HOUSE
• Replace the batteries in your smoke and carbon monoxide detectors, and test both devices to make sure they are in working order. Tip: Don't toss the batteries; there may still be juice in them. They can be used in children's toys, media players or electronic devices. Squeeze out every drop of power, then recycle them.
• Clean gutters and downspouts to remove debris that may have accumulated during the winter. If clogged, spring showers can wreak havoc and possibly cause leaks.
• Hopefully you'll soon be using your BBQ. Check the tank and hose for leaks or cracks and replace if necessary. Don't forget to fill the tank up while you're at it because you never know when the weather might be ideal for the first BBQ of the season!
• Go through your medicine cabinet for expired medication. Your pharmacist should be able to either take your old medications or provide you with information about where to dispose of them.
• Inventory your home's first aid kit and replace items that are expired, or replenish items like bandages that may be running low.
• Switch your incandescent light bulbs to compact fluorescent lights (CFLs). Although initially more expensive, CFLs save you money in the long run because they use 75% less electricity and can last up to 10 times longer.
IN YOUR CAR
• Do not remove your car safety kit! Keep it in your car for the whole year. You never know when you might need that flashlight or those jumper cables.
• Change your wiper blades. They should be replaced every six months.
• A change of season equals a change of oil. This will help to ensure your car operates at peak efficiency.
• Your car's belts and hoses have dealt with extreme cold, snow, salt and sand in the last few months. Get them checked to make sure everything is connected properly and running smoothly.
• If you change your tires seasonally, you'll want to soon consider putting your summer tires on. A good rule of thumb is to put your summer tires on when the temperature is consistently above 7°C. Reside in Quebec? Don't switch your tires until after March 15th; otherwise you could face fines ranging from $200 to $300.
• If you don't change your tires seasonally, check your tire pressure and treads. If your tire pressure is off you'll notice irregular and uneven wear on your treads, reduced vehicle handling or decreased gas mileage.
