Daylight saving time is upon us once again. Clocks will “spring forward” one hour at 2 a.m. Sunday for most of us.
While Arizona and Hawaii do not participate, the one-hour shift in sleep can feel like whiplash for the rest of the U.S.
The practice was first implemented during World War I to conserve energy. After being paused due to opposition from farmers, it resumed during World War II.
At that time, many major cities observed the shift while rural areas hesitated, prompting President Lyndon B. Johnson to sign the Uniform Time Act in 1966, establishing a nationwide standard, as previously reported by Deseret News.
Today, the change is met with mixed reactions. Recently, Congress proposed the Sunshine Protection Act, a federal bill that would make daylight saving time permanent to avoid the biannual changes.
The initial adjustment becomes a public health issue as individuals function on less sleep.
“Around the start of daylight saving time (DST), there is an increase in motor vehicle accidents, heart attacks and strokes,” said Kelly Baron, a sleep specialist at University of Utah Health Sleep-Wake Center.
Preparing your circadian rhythm for the jump
Transitioning to daylight saving time is particularly difficult for children and teenagers, experts like Baron say. Because the human body struggles to adjust to an abrupt hourlong shift, experts suggest several tips to make the transition more bearable.
In the days leading up to the change, experts suggest moving your schedule forward by going to bed 15 to 30 minutes earlier. Baron also recommends getting up at your usual time the morning the time change takes effect. This acts as an “anchor” for the circadian rhythm, a person’s “innate sense of time,” and the physical, mental and behavioral changes experienced in a 24-hour period, according to the National Institute of General Medical Sciences.
“Your body in general can’t shift earlier one hour at a time — it takes a few days,” said Baron. “Our circadian rhythm is slightly longer than 24 hours, so we’re more inclined to stay up later.”
While smartphones update automatically, manual clocks on ovens, microwaves and walls still need a hand. Experts suggest resetting these the night before to avoid morning confusion.
Using light to adjust
Because we lose morning light for evening light initially, internal rhythms often struggle to catch up. To help your body reset, experts recommend spending time in the sunlight during the early morning. According to the National Institutes of Health and Harvard University, the resulting vitamin D boost supports bone health, immune function and mood.
For those who need to wake before sunrise, a sunrise alarm clock may help. These devices mimic a natural dawn by gradually increasing light levels, helping the body wake up on its own.
Baron noted it is more difficult to wake up than stay up late. For that reason, extra daylight hours in the evening could make going to bed even more of a challenge.
Could magnesium glycinate help?
As the evening hours stretch later, winding down becomes harder. Many wonder if using magnesium glycinate, a highly absorbable form of the mineral combined with the amino acid glycine, could help.
The Mayo Clinic notes that nearly half of those in the U.S. don’t get enough magnesium in their diets. While it is essential for blood pressure and nervous system regulation, users should be cautious with supplements. Too much magnesium can lead to nausea or gastrointestinal irritation, the Mayo Clinic cautioned.
These are the recommended magnesium doses, per the Mayo Clinic:
- Men: 400 milligrams for ages 19 to 30, 420 milligrams for ages 31 and up.
- Women: 310 milligrams for ages 19 to 30, 320 milligrams for ages 31 and up.
- Teens: 410 milligrams for males ages 14 to 18, 360 milligrams for females 14 to 18.
- Children: 80 milligrams for ages 1 to 3 years, 130 milligrams for ages 4 to 8 years, 240 milligrams for ages 9 to 13 years.
As with any health supplement, people should consult a doctor before starting a magnesium supplement, especially those with kidney disease or those who are pregnant, the Mayo Clinic warns.
Al fresco fitness and fun
The extra daylight doesn’t have to mean a busier schedule; instead, it’s an opportunity to move existing hobbies outdoors or try new ones:
- Exercise: Swap the gym for an outdoor jog, a round of pickleball or a sunset walk, SoCal Moments suggests.
- Meals: The All Pro Dad blog suggests moving dinner from the kitchen table to a backyard barbecue or a picnic.
- Hobbies: Use the extra light to paint, garden or practice photography.
- Family Time: The All Pro Dad blog also suggests playing family sports in the yard, and some suggest setting up a projector for an outdoor movie.
For an extra outdoor flair, “merging your camping gear with your patio can shift how you think about enjoying the outdoors, even this early in the season,” said Liz Fischer, the owner of Pasadena Outdoor Education, a company in Pasadena, California, according to The New York Times. “Break out your Coleman stove and cook dinner with your camping supplies. When the weather warms, you’ll have gained new skills to make a real camping trip run more smoothly.”