Beat the Time Change Blues

When Daylight Saving Time begins in the spring, we sacrifice an hour of sleep, and we are rewarded handsomely with an extra glorious hour of daylight. It’s a good deal. Yet, when the autumn time change comes around, we lose that daylight hour and fall into…darkness. While a lesser deal, it’s at least tempered with a bonus hour of sleep—and we can all use that!

But do we really get more sleep?

Not necessarily so, according to a recent study in Sleep Medicines Review. While the fall time change adds an hour to our day, the study points out that our body will likely wake at the usual time, which will counter the supposed “gain.” And we’ll feel sleepy earlier in the evening, an hour before our regular bed time. It’s a phenomena similar to jet lag—our body clock doesn’t match the external clock we see on the wall. Adjustment to this time change can take days to weeks.

The changes to daylight can also wreak havoc on our circadian rhythms—the internal body clock that sets our daily sleep/wake patterns based on darkness and lightness. For those who already have disturbed sleep patterns, this can often translate to more insomnia.

It’s important to understand how our internal body clock works…

  • Circadian rhythms are controlled by an area of the brain called the suprachiasmatic nucleus (SCN), found right above the point in the brain where the optic nerve fibers cross. The positioning enables the SCN to receive light cues from the retina.
  • When evening falls and there’s less light input to the SCN, a message is sent to the pineal gland and the production of melatonin, the hormone responsible for making us feel sleepy, increases.
  • In the morning, as it becomes light, melatonin secretion is inhibited, and the brain’s awake circuits resume.

This illustrates how closely our biology relates to the natural world—and more importantly, the powerful role melatonin plays in our sleep/wake cycle!

If you are struggling with the daylight savings time change, most experts recommend simply getting to bed earlier. For those experiencing insomnia or night owls, that’s hardly simple. Here’s where melatonin supplementation can make a difference. Taking a melatonin sleep support supplement or formula a couple hours before your desired bed time may help your body’s own natural sleep mechanism kick in and bring on much-needed Zzz’s. In fact, a 2012 study found a correlation between an increase in melatonin in the body and improved sleep duration and quality in healthy men and women, and concluded that melatonin might be of benefit in managing disturbed sleep.

Remember, when it’s time to “fall back,” a melatonin sleep support formula may be just what you need to literally get into a new rhythm and beat the time change blues!


REFERENCES

Harrison,Y. The impact of daylight saving time on sleep and related behaviours. Sleep Med Rev. 2013 Aug;17(4):285-92.

Howatson, G, et al. Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. Eur J Nutr. 2012 Dec;51(8):909-16.

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