This weekend, millions of Americans will set their clocks forward one hour for daylight saving time (DST), losing precious sleep and potentially facing significant health consequences. Research has consistently shown that this seemingly minor time shift disrupts our circadian rhythms, creating a form of society-wide jet lag with measurable public health impacts. Heart attacks spike by as much as 24% in the days following the spring transition, while traffic accidents, workplace injuries, and hospital admissions all see troubling increases.

“The human body doesn’t immediately adjust to arbitrary time changes,” explains Dr. Indira Gurubhagavatula, a sleep medicine specialist at the University of Pennsylvania. “Our internal clocks are synchronized with natural light-dark cycles, and forcing a sudden shift creates physiological stress that can manifest in serious ways.”

The Inequitable Impact of Daylight Saving Time

While everyone experiences the DST transition, its effects aren’t distributed equally. Workers with early morning shifts, parents of young children, and individuals with existing health conditions often bear a disproportionate burden. Low-wage workers in particular—who are more likely to have inflexible schedules and less control over their work hours—face heightened risks.

“When we look at vulnerable populations, the health impacts become even more pronounced,” notes Dr. Rachel González-Martínez, public health researcher at Boston University. “There’s a clear equity issue here—those with fewer resources to adjust their schedules or compensate for lost sleep face greater consequences.”

For shift workers and those holding multiple jobs, the transition can be particularly difficult. These workers often already struggle with irregular sleep patterns and may have less opportunity to gradually adjust to the time change. The result is a policy that inadvertently compounds existing health disparities.

Evidence-Based Strategies for a Healthier Transition

While advocacy continues for permanently ending the practice of daylight saving time transitions, health experts offer science-backed approaches to minimize its immediate impacts:

Gradual Sleep Schedule Adjustments

Rather than absorbing the full hour change in one night, Dr. Gurubhagavatula recommends shifting your bedtime and wake time by 15-20 minutes earlier for several days leading up to the transition. “This gradual approach allows your body to adjust more naturally, reducing the shock to your system,” she explains.

Strategic Light Exposure

Our circadian rhythms are powerfully influenced by light exposure. “Seek bright, natural light first thing in the morning after the time change,” advises sleep researcher Dr. Kenneth Wright of the University of Colorado. “This helps signal to your body that it’s time to be alert and can help reset your internal clock more quickly.”

Equally important is reducing exposure to artificial light—especially the blue light from screens—in the evening hours. Dr. Wright recommends dimming lights and avoiding screens for at least an hour before bedtime to help maintain healthy melatonin production.

Movement and Nutrition Considerations

Physical activity can help regulate sleep patterns, but timing matters. “Morning or early afternoon exercise can promote alertness during the day and facilitate better sleep at night,” says exercise physiologist Dr. Melissa Liu. “However, intense evening workouts might make it harder to fall asleep, especially during the DST transition.”

Dietary choices also play a role in adjustment. Research suggests limiting caffeine after noon and avoiding alcohol before bed, as both can disrupt sleep quality. Some experts also recommend temporarily reducing sugar and refined carbohydrates, which can cause energy fluctuations that make adaptation more difficult.

The Growing Movement to End Clock Changes

As evidence mounts about the health consequences of daylight saving time transitions, momentum is building to end the practice entirely. The American Academy of Sleep Medicine, the Society for Research on Biological Rhythms, and numerous health organizations have issued position statements calling for the elimination of seasonal time changes.

“The scientific evidence is overwhelmingly clear,” states Dr. Charles Czeisler, Chief of the Division of Sleep and Circadian Disorders at Brigham and Women’s Hospital. “These twice-yearly transitions impose unnecessary health risks on the population without corresponding benefits.”

While federal legislation has stalled, several states have passed laws to remain permanently on standard time once federal approval is granted. Health experts generally favor permanent standard time over permanent daylight saving time, as it better aligns with our natural biological rhythms.

Workplace and Community Solutions

Beyond individual strategies, progressive employers and communities are implementing policies to ease the transition:

• Flexible scheduling: Some workplaces allow employees to adjust their hours during the transition week
• Later school start times: Districts may delay start times to accommodate students’ adjustment needs
• Public health messaging: Communities can issue reminders about increased accident risk and prevention strategies
• Health provider preparation: Hospitals sometimes increase staffing in cardiac units during the transition period

“This is a perfect example of how policy directly impacts public health,” explains Dr. González-Martínez. “Until we achieve permanent policy change, these community-level interventions can help mitigate the most serious consequences.”

The Bottom Line

While daylight saving time continues as a twice-yearly tradition, the evidence clearly shows it’s more than just an inconvenience—it’s a significant public health issue with measurable consequences. By implementing evidence-based strategies and supporting policy reform, Americans can protect their health during this challenging transition and work toward a future where arbitrary clock changes no longer threaten our collective wellbeing.

As we prepare to lose an hour this weekend, remember that gradual adjustments, mindful light exposure, and consistent sleep practices can substantially reduce the negative impacts. And perhaps most importantly, join the growing chorus of voices advocating for policy change based on the clear scientific evidence that these transitions harm public health.

For more information on sleep health and advocacy efforts to end daylight saving time, visit the American Academy of Sleep Medicine at aasm.org.