Daylight Saving Time and how your internal clock reacts
This Sunday marks the beginning of Daylight Saving time, when the clocks “spring forward” by one hour. In the Spring, some dread “losing” that all-important hour of sleep, but for others, the change in routine is disruptive and at times, detrimental.
For those suffering from sleep apnea the bi-annual changing of the clock represents a period where the general public gets to experience some of the same debilitating effects of sleep routine disruption, while simultaneously providing apnea sufferers with yet another hurdle in the battle for a good night’s sleep.
Key takeaways
- Even a one-hour shift in your sleep schedule can affect your brain’s vigilance, attention and reaction time.
- Fatal car crashes, workplace injuries and heart attacks all rise in the days after we “spring forward.”
- The fix is the same advice given to sleep apnea sufferers: keep a consistent sleep schedule.
- Use the clock change as a twice-a-year reminder to get your CPAP checked.
What this post covers
What happens when your sleep routine is affected?
According to Stuart Fogel, an assistant professor of psychology at the University of Ottawa, where he works in the Sleep Research lab, “…even a small amount of sleep loss can have some severe consequences”. While you gain an hour on one end, you lose an hour on the other end. The result? Our biological clocks are off and everything about us is out of sync.
“That will have an impact on your vigilance, probably your attention, and probably your ability to concentrate, your ability to react to things in your environment.”
— Stuart Fogel, University of Ottawa Sleep Research LabChanges in your sleep schedule, even for only an hour, can have an effect on your brain. He adds that “There’s some literature showing that there are increases in accidents, workplace, motor-vehicle accidents and the severity of them is greater following the time change.”
Coincidentally, the Société de l’assurance automobile du Québec (SAAQ) is currently running a campaign about fatigue behind the wheel, warning drivers to be vigilant and rest up, make sure to use their CPAPs if they are sufferers of sleep apnea, to keep our roads safe.
Sufferers of sleep apnea can totally relate to these side-effects of sleep inconsistencies. However, most non-sufferers of sleep apnea have their internal clocks adapt to the new schedule in the same way you might adjust to jet lag.
The practical fallout is real
In 1999, researchers at Johns Hopkins and Stanford universities wanted to find out what happens on the road when millions of drivers have their sleep disrupted. Analyzing 21 years of fatal car crash data from the US National Highway Transportation Safety Administration, they found an increase in road deaths on the Monday after the clock shift in the spring: the number of deadly accidents jumped to an average of 83.5 on the “spring forward” Monday compared with an average of 78.2 on a typical Monday.
And it’s not just car accidents. Evidence has also mounted of an increase in incidences of workplace injuries and heart attacks in the days after we spring forward.
How to regain your rhythm
Essentially, the same advice we give to sleep apnea sufferers applies here too – at the heart of it all is keeping a consistent schedule. Here are a few tips that can help you find your groove:
- Exercise regularly, but not too close to bedtime.
- Eat well (avoid too much fat, salt and sugar; eat plenty of fruits and vegetables).
- Limit your consumption of caffeine, energy drinks, alcohol and medication.
- Take time to relax, and adopt good sleeping habits:
- Develop a bedtime routine to prepare for sleep (read a few pages, take a bath, etc.).
- Go to bed and get up at regular hours (avoid large differences between weekdays and weekends).
- Make the bedroom off-limits to phones, televisions, computers, etc.
Getting a good night’s sleep isn’t a luxury. It’s a must for health!
A great way to remember to check your CPAP
Firemen use Daylight Saving time as a reminder for people to check the batteries in their fire alarms twice a year. Why not apply the same principal to your CPAP? Daylight saving time change is a great way to remember that you should get your CPAP checked.
Give us a call to book your CPAP check and our inhalation therapists will be happy to do a download, check your machine and make sure you are on track to get the best quality sleep – all year round!
CPAP check-up
Time for your twice-a-year CPAP check?
Our inhalation therapists can download your data, inspect your machine and keep you on track for quality sleep all year round.
Book a CPAP check-upFrequently asked questions
Why does losing one hour of sleep matter so much?
Even a small amount of sleep loss can have severe consequences. A one-hour shift throws your biological clock out of sync and can affect your vigilance, attention, ability to concentrate, and ability to react to things in your environment.
Do accidents really increase after the time change?
Yes. A 1999 Johns Hopkins and Stanford analysis of 21 years of fatal crash data found deadly accidents rose to an average of 83.5 on the “spring forward” Monday versus 78.2 on a typical Monday. Workplace injuries and heart attacks also rise in the days afterward.
How can I adjust to the time change more easily?
Keep a consistent schedule. Exercise regularly (but not close to bedtime), eat well, limit caffeine, energy drinks, alcohol and medication, build a relaxing bedtime routine, go to bed and wake at regular hours, and keep phones, TVs and computers out of the bedroom.
Why should I check my CPAP at the time change?
Just as firefighters suggest checking smoke-alarm batteries twice a year at the clock change, it’s a handy reminder to get your CPAP checked. Apnée Santé’s inhalation therapists can do a data download, inspect your machine, and make sure you’re getting the best quality sleep year round.
References
- Fogel, S. Sleep Research Laboratory, University of Ottawa — commentary on sleep loss and Daylight Saving Time.
- Coren, S. (1996); Varughese, J. & Allen, R.P. — analyses of US National Highway Transportation Safety Administration fatal-crash data showing increased road deaths following the spring time change (Johns Hopkins / Stanford, 1999).
- Société de l’assurance automobile du Québec (SAAQ) — public campaign on fatigue behind the wheel.
Apnée Santé provides this online information for education and communication purposes only and it should not be construed as personal medical advice. Information published here is not intended to replace a consultation with a physician regarding your medical care.
