Spring forward may be backward step, says AASM

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Wednesday, February 19, 2020

DARIEN, Ill. – More than half of Americans (55%) report feeling tired after the spring daylight saving time transition, according to a new study from the American Academy of Sleep Medicine.

This year’s “spring forward” takes place March 8.

Other studies show additional negative impacts. One study, published on cell.com, shows that fatal accidents increase by 6%, with the highest risk in the morning, and that locations further west in a time zone are more affected.

According to the AASM Daylight Saving Time Health Advisory, studies show that daylight saving time has adverse effects on sleep/wake patterns that can last about five to seven days. The effects of changing to daylight saving time appear to be most notable for those who have pre-existing insufficient sleep.

The AASM recommends the following tips to minimize adverse sleep effects due to the change to daylight saving time:

Obtain at least seven hours of sleep per night preceding and following daylight saving time changes.

Gradually adjust your sleep and wake times beginning two to three days before the time change, shifting your bedtime 15 to 20 minutes earlier each night.

Head outdoors on the morning of March 8. Exposure to morning sunlight will help regulate your internal clock.