Daylight Saving Time (DST) is an activity in most countries in the world, and Australia is not an exception. Such a system that normally moves the clocks one hour ahead in spring and one hour behind in the fall, can greatly affect many things in life including our health. When Australians switch between the regular time and Daylight Saving Time, they usually experience difficulties with their sleeping habits, circadian rhythms, and well-being in general. In this article, we will discuss the impact of Daylight Saving Time on health and give some practical advice that will assist Australians to adapt to the change without difficulties.
The Impact of Daylight Saving Time on Sleep
Daylight Saving Time has one of the most direct and evident impacts on our sleep patterns. Australians lose one hour of sleep when the clocks are shifted forward during the spring. This can be seen as a small adjustment; however, it can produce a significant effect on the sleeping habits of the individuals, particularly the ones who are already sleep-deprived. An hour lost abruptly can cause sleep deprivation, and thus people will find it more difficult to have the maximum amount of rest.
It has been found that this change can lead to sleepiness, reduced quality of sleep as well as inability to fall asleep and wake up at the usual time. To most people, this sleeping disturbance may take days or even weeks, as the body adapts to the new time. People might be groggy, tired or not so alert throughout the day, and this can impact on productivity, mood, and general well-being.
Also in other individuals, the consequences of disturbed sleep may be greater and this increases the chance of developing sleep disorders such as insomnia. Individuals with existing health conditions like anxiety or depression might also feel the stress of the time change since it might worsen the mood and stress conditions.
Circadian Rhythms and Biological Clocks
Every human being is biologically predisposed to a circadian rhythm, which is in fact, an internal clock which governs our sleep-wake cycle. This rhythm is also affected by such external factors as daylight and nighttime and then we feel alert all day and prepared to sleep at night. But Daylight savings Time disrupts this fine balance and changes the light and dark hours.
The alteration in time has an impact on our circadian rhythm and makes it lose track. When this occurs it may take several days before the body fits back into the new schedule. The problems that people can face during this period of adjustment include problems in waking up in the morning, afternoon drowsiness, and even mood swings. In the long term, such incongruities with the circadian rhythm may influence individual mental and physical well-being.
The change of sun rays hours may influence our mood more directly as well. An example is that the change will minimize exposure to natural sunlight during the evening which may cause deficiency in Vitamin D. This lack will result in lethargy, irritability and even depression. Due to the adaptation of the body to the new time, individuals can discover that their level of energy can influence unpredictably, and a regular routine is hard to adhere to.
The Effects on Mental Health
This disturbance of the Daylight Saving Time is not only true in relation to our physical well-being but also affects our mental well-being. Research has reported that the time around the onset of DST is associated with the rise in stress and anxiety. There is always a pressure of getting used to the time shift, and this may pose an extra strain particularly when one is already experiencing a lot of stress in his or her personal or professional life.
The problem of sleep disturbances is often connected with mental issues, and the abrupt change of time may cause or aggravate the symptoms of anxiety, depression, and mood disorders. In case individuals are deprived of sleep or low-quality sleep, it may create the imbalance of the chemicals in the brain that control the emotions, resulting in the increased feelings of stress and irritability.
Besides the mood problems, insufficient sleep caused by DST can also affect cognitive abilities. It can impact their personal and professional life, as people may experience a difficulty in focusing on things, making a decision, and remembering them. In severe instances, the adverse mental health effect may result in a higher likelihood of contracting more severe illnesses like depression or anxiety disorders.
Physical Health Concerns
Besides the apparent consequences in sleep, Daylight Saving Time may have a more general impact on physical health. It has been shown that the occurrence of an additional risk of heart attack and stroke in the initial few days of DST might be greater. The lack of sleep has been identified as the cause of this phenomenon as it may raise the levels of stress and influence the health of the heart. The time change can also have a negative impact on the immune system, thus, leaving the people more vulnerable to sickness.
The production of stress hormones such as cortisol can increase with changes in sleeping patterns and circadian rhythms. This is able to increase blood pressure thus, it becomes difficult to allow the body to operate normally in its efficiency. Moreover, it can disrupt the normal functioning of a body in terms of maintaining a normal level of sugar in the blood and this can be frightening to people who have abnormalities such as diabetes.
Moreover, individuals might struggle to have a regular exercise session because DST interrupts it. The deficiency of sleep and energy levels may complicate the process of participation in physical activity that is essential to have a healthy body and mind. Stress in combination with a lack of exercise can worsen physical matters and cause the onset of chronic diseases.
Tips for Adjusting to Daylight Saving Time
While the transition into Daylight Saving Time can be challenging, there are several ways to make the adjustment easier on your body and mind.
1. Gradually Adjust Your Sleep Schedule
A gradual change in your sleep patterns is one of the most effective methods of minimizing impact of the time change by gradually changing your sleeping pattern in the days before the changes. You can attempt to go to sleep and wake up 15-20 minutes earlier every day, so that your body could gradually get used to the new schedule. The gradual introduction is also likely to reduce the impact of the shock to your circadian rhythm and minimize the effects of your sleep.
2. Get Plenty of Natural Light
When the sun is shining, get out there to reestablish your circadian rhythm. Make an attempt to spend some time outside in the morning as it might serve as an indication to your body that time to be awake has come. During the evenings, avoid exposure to strong artificial lighting where possible as they have the tendency to disrupt your sleep pattern.
3. Maintain a Healthy Diet and Exercise Routine
By eating a healthy diet and exercising, it is possible to get your body to adjust to the changes caused by Daylight Saving Time a bit better. Working out will keep your sleep cycle regular and lessen your stress levels, and a proper diet will make sure that your body gets all the nutrients necessary to adjust to the change in time.
4. Prioritize Sleep
During the days immediately after the time change, lay off to sleep. Also make sure that you are getting enough sleep at night, even by having to reshape your time schedule to fit in the hour of sleep that you lost. Ensure that your bedroom is cool, dark, and silent to provide a relaxing and comfortable setting of sleeping. This will assist you in getting to sleep and have better sleep.
5. Manage Stress
In case you feel stressed or anxious because of the time change, make some actions to cope with stress levels. Relaxation via deep breathing, meditation, or yoga. Such activities will aid in relaxing both your mind and your body and will find it easier to adapt to the new schedule.
Conclusion
Daylight Saving time in Australia may influence your health, both psychologically and physically. The sleep disturbance, disruptions in clockwork, and well-being may make you feel fatigued, stressed, and not in tone. Nevertheless, it seems that by a few easy changes, like getting used to sleeping at a different time, paying more attention to natural light, and a healthy way of life, you can reduce the adverse impact and make the switch to Daylight Saving Time much more convenient for your body and mind. It is worth bearing in mind that your health matters and therefore, make the required measures to adapt and conform to the change in time in the smoothest way possible.