Clocks will officially “spring forward” one hour this Sunday, March 9. Wajahat Khalil, M.D. FCCP with the University of Minnesota Medical School and M Health Fairview, speaks about how to approach and manage Daylight Saving Time.
Circadian rhythm influences our alertness, physical performance, endurance, and ability to rest, sleep and digest. Our internal clocks are approximately 24 hours long, usually ticking at 24.2 to 24.4 hours. It also means we must interact with our environment daily to synchronize our internal clocks, with sunlight being the most potent synchronizer of our internal timekeeping.
On Sunday, March 9, Daylight Saving Time will spring our clocks forward an hour, depriving us of sleep and taking away the opportunity to be exposed to sunlight during the earlier part of our day, which is essential for synchronizing our internal clocks. Research links seasonal time changes with increased frequency of motor vehicle accidents and hospital admissions. Irregularity in sleep can also cause long-term consequences to our health and well-being, leading to accelerated cardiovascular and metabolic disorders.
When it comes to managing the spring time change, Khalil encourages people to:
• Maintain a consistent sleep and wake schedule with at least 7 hours of sleep per night.
• Sleep 15 to 20 minutes earlier for two to three nights before the time change starts.
• Spend at least 10 minutes outdoors in the morning to get sunlight exposure.
• Adjust your eating, exercise, and social activities accordingly. They serve as “time cues.”
Dr. Wajahat Kahlil is an associate professor at the U of M Medical School and a Sleep Medicine Program Director with M Health Fairview who specializes in managing sleep disorders, particularly in patients with advanced lung and heart diseases, and use of Non-Invasive Ventilation. His research interests and recent work involved exploring and advancing telemedicine tools for timely diagnosis and provision of comprehensive sleep medicine clinical care.