Daylight saving time (DST) is a long-standing tradition that most of us in New Zealand have come to accept as part of the seasonal cycle. The clocks shift forward an hour in spring and back in autumn, offering us more daylight during the evening. While this extra sunlight can be a great opportunity for outdoor activities and spending time with family, it can also interfere with our natural sleep patterns.
You may think, “What’s the big deal about losing or gaining just one hour?” But even this small change can disrupt your body’s internal clock, known as the circadian rhythm, leading to sleep disturbances that can affect your overall health. In this blog, we’ll explore how daylight saving time impacts your sleep, provide some tips for maintaining good sleep health, and take a brief look at the history of daylight saving time in New Zealand.
The History of Daylight Saving Time in New Zealand
Daylight saving time has a long history in New Zealand, with roots that date back over a century. The idea of adjusting the clocks to make better use of daylight hours was first proposed by New Zealand entomologist George Hudson in the late 19th century. Hudson’s work schedule left him with free time in the evenings, and he wanted more daylight to collect insects. In 1895, he suggested shifting the clocks by two hours, but the idea didn't gain immediate popularity.
The concept of DST re-emerged during World War I when countries around the world were looking for ways to conserve energy. New Zealand first implemented daylight saving time in 1927, with clocks moved forward by one hour from November to March. After the war, the practice was discontinued but then reinstated during World War II.
In the decades that followed, the dates for daylight saving were adjusted several times. It wasn't until 1974, following an energy crisis, that daylight saving became a regular practice. In 2007, the current schedule was established, and now we move the clocks forward one hour on the last Sunday in September and back one hour on the first Sunday in April.
This long history highlights how daylight saving time has evolved in New Zealand, initially as a practical measure to conserve energy, and later as a way to make the most of summer’s extended daylight hours. However, while the benefits of extra daylight are evident, it also presents challenges—particularly for our sleep patterns.
How Daylight Saving Affects Your Sleep
1. Disruption of Your Circadian Rhythm
Your circadian rhythm is your body’s internal clock, regulating when you feel sleepy and when you feel awake. It’s largely influenced by exposure to natural light and darkness. When daylight saving time shifts the clocks forward by an hour, your body may find it difficult to adjust quickly. This is especially true when daylight saving begins in spring, as you lose an hour of sleep.
This shift can feel like jet lag, leaving you out of sync with your usual routines. Suddenly, you may find yourself struggling to fall asleep at your normal time or waking up feeling groggy and unrested. It’s a reminder of how finely tuned our bodies are to the natural cycles of light and dark.
2. Increased Sleep Debt
Sleep debt refers to the cumulative effect of not getting enough sleep. When the clocks move forward in spring, we lose an hour of sleep overnight. While it might seem like a small adjustment, if you're already struggling with inadequate sleep, this can worsen your sleep debt.
Even a slight reduction in sleep can impair cognitive functions like concentration, memory, and decision-making. Over time, sleep debt can lead to more serious health problems, such as weakened immune function, increased stress levels, and higher risks of chronic conditions like high blood pressure and heart disease.
3. Impact on Mental and Physical Health
Research has shown that disrupted sleep, such as that caused by daylight saving time, can have immediate effects on your health. In the days following the clock change, some people may experience mood swings, irritability, or heightened stress. For those already struggling with mental health issues like anxiety or depression, sleep disturbances can exacerbate symptoms.
Physical health can also be affected. Studies suggest that in the days following daylight saving time, there is a small increase in heart attacks and strokes. This may be due to the strain the time shift places on the body’s cardiovascular system, particularly in individuals who are already sleep-deprived.
Tips for Maintaining Good Sleep Health During Daylight Saving Time
The disruption caused by daylight saving time can be minimised by adopting good sleep practices. Here are some tips to help you adjust more smoothly:
1. Gradually Shift Your Schedule
In the week leading up to daylight saving time, start adjusting your bedtime and wake-up time by 10 to 15 minutes earlier each day. This gradual transition helps your body adapt to the new schedule more easily. By the time the clocks change, your body will already be partially adjusted to the new time.
2. Get Plenty of Morning Light
Exposing yourself to natural light in the morning is one of the best ways to reset your internal clock. When daylight saving begins in spring, take advantage of the morning light by going for a walk or spending time outside early in the day. This exposure to sunlight will help your body wake up and adjust to the earlier time.
3. Maintain a Consistent Sleep Routine
A consistent sleep routine is essential for good sleep hygiene. Try to go to bed and wake up at the same time every day, even on weekends. Consistency reinforces your circadian rhythm and makes it easier to fall asleep and wake up, even when external factors like daylight saving time come into play.
4. Limit Screen Time Before Bed
The blue light emitted by screens (smartphones, computers, TVs) can interfere with your body’s production of melatonin, the hormone that helps you fall asleep. Try to limit screen time in the hour before bed, especially during the period of adjustment after daylight saving begins. Instead, opt for relaxing activities like reading a book or practicing meditation.
5. Create a Sleep-Friendly Environment
Your bedroom should be a restful place, conducive to sleep. Keep your room cool, dark, and quiet, and avoid bringing work or distractions into the space. If light from outside is a problem, consider using blackout curtains. Earplugs or a white noise machine can help drown out any noise that might disturb your sleep.
6. Avoid Caffeine and Heavy Meals Before Bed
Stimulants like caffeine can interfere with your ability to fall asleep. Try to avoid caffeine in the afternoon and evening. Additionally, eating large meals late at night can cause discomfort and disrupt sleep. Aim for light, balanced meals in the evening and allow a few hours for digestion before going to bed.
Why Sleep Matters for Your Overall Health
The importance of sleep goes far beyond feeling rested in the morning. Quality sleep is essential for mental clarity, emotional stability, and physical health. Sleep is when the body repairs tissues, consolidates memories, and regulates critical functions like metabolism and immune response.
Without adequate sleep, your body is more vulnerable to illnesses, stress, and chronic conditions. Over time, sleep deprivation can contribute to serious health issues like heart disease, obesity, and diabetes. It can also lead to mental health challenges, such as increased anxiety or depression.
By prioritising sleep—especially during times of change like daylight saving—you’re not only safeguarding your energy and mood but also protecting your long-term health.
Conclusion: Protect Your Sleep, Protect Your Health
Daylight saving time is a yearly event that brings both benefits and challenges. While the extra hour of evening light can be a welcome boost to our summer days, it’s important to acknowledge the impact it can have on our sleep and health. By understanding how daylight saving time affects your body and taking proactive steps to maintain good sleep hygiene, you can minimise its effects and keep your health on track.
Sleep is a fundamental aspect of your wellbeing, and investing time in improving your sleep habits can pay off in countless ways—from boosting your mood and productivity to reducing your risk of serious health issues. As the seasons change, make sure you’re taking care of your sleep—and ultimately, your overall health.
Disclaimer: The information in this article is general information only and is not intended as financial, medical, health, nutritional, tax or other advice. It does not take into account any individual’s personal situation or needs. You should consider obtaining professional advice from a financial adviser and/or tax specialist, or medical or health practitioner, in relation to your own circumstances and before acting on this information.
Comments