It’s that time of year again. 

As we “spring ahead”, the bi-annual debate about cancelling daylight savings time rages on.

While the politicians continue to sort through that discussion, we wanted to examine the health implications of daylight savings. 

In this article, we will explore what the research has to say about the effect daylight savings has on your health. 

We will also provide tips on how to minimize the negative effects on your health.

Health Effects of Daylight Savings Time

While there are many hypotheses for why there is an observable increase of health complications directly correlated to daylight savings time, the prevailing thought is that it negatively impacts your body’s internal clock (1). 

Disrupting your body’s internal clock, also known as your circadian rhythm, can disrupt your sleep for days or weeks, and can lead to short-term and long-term negative health consequences. 

In 2020, a study was published that examined the measurable health effects of daylight savings time after examining health data on over 159,000,000 unique patients (2). 

This study found four prominent groups who had an observable elevated risk. These groups include: 

• Cardiovascular Diseases (ie: heart attacks)
• Injuries
• Mental and Behavioral Health Disorders
• Immune-Related Diseases

While many of these negative health effects were short-term, this study found a considerable number of cases that showed a 10% elevated relative risk. 

It should be said that the long-term impact of an unregulated circadian rhythm can have negative life-changing effects. 

Mitigating the effects of daylight savings time is crucial. 

Tips for Managing Daylight Savings Time

The following are recommendations given by world-renowned healthcare organizations like UT Southwestern, Cleveland Clinic and the Mayo Clinic (3,4,5):

Start the transition early

About a week before the official start of daylight savings time, experts recommend going to bed and getting up early 10-15 minutes earlier each day. By the time daylight savings takes effect, your body has already started to reorient itself to the new schedule. 

Falling asleep earlier than normal requires good sleep hygiene. This means following best practices like limiting caffeine in the evening, reducing or limiting lights an hour before bedtime and keeping any activity other than sleeping out of bed. These practices will help your body naturally fall asleep. 

If you find yourself needing additional support, you could consider using a natural sleep aid like Utzy Naturals’Fall Asleep. Using 1-2 capsules an hour before desired sleep can provide your body the support it needs to calm your brain and relax you to help your body fall asleep. 

Stick to your normal schedule

Aim to keep your body in a natural rhythm. In addition to keeping a consistent sleep schedule, stick to your normal morning and evening routines. 

If you normally start the day going to the gym, don’t skip! If you typically read for 15-20 minutes before bed, make sure you continue that habit. 

Your body thrives off of consistency, and sticking to your normal routine will keep all of those cues for your body’s natural rhythm. 

Consider taking a nap

While children dread the word “nap”, most adults enjoy a good nap. However, it can be a struggle feeling like you can justify taking a short nap. 

You might be surprised to find an increase in your productivity if a short nap results in a clearer, focused mind. 

Naps are not for everyone, so be sure to observe how they affect your sleep quality. Napping too late in the day could lead to not feeling tired at bedtime, but a nap too early could also result in you feeling tired and fatigued before the end of the day. 

Practice good sleep hygiene

It is good to be reminded that sometimes we do things that impair sleep that can easily be adjusted with a well-placed reminder. 

Avoid screens (television, phones, tablets) before going to bed. Make sure to not consume any caffeine or alcohol 4-6 hours before bedtime. Don’t exercise immediately before going to bed. Avoids food that will have a high glycemic effect on your blood sugar balance. 

These healthy habits will ensure that you are setting yourself up for a successful night's sleep. 

Supplements for Sleep

There are many nutrients that are known to be helpful for sleeping. If you find yourself still needing support, after examining your sleep hygiene, Utzy Naturals offers a comprehensive arsenal of sleep products. 

Here is a breakdown of the sleep system from Utzy Naturals: 

Fall Asleep

Designed to help your whole body wind down in a timely manner,Fall Asleepcontains an array of botanical extracts. 

These extracts, like valerian root and passion flower, promote GABA, a neurotransmitter that slows brain activity. 

The botanical ingredients are augmented by magnesium for muscle relaxation. This combination helps ready both your boy and your mind for easing into a restorative night’s sleep

Using 2 capsules 20-30 minutes before desired sleep time will provide a natural way to help your body and mind wind down at the end of the day without leaving you with a bleary feeling that other sleep products can induce. 

Stay Asleep

This award-winning formula was designed to help your body and mind rest in tandem, promoting deeper, restorative stages of sleep. 

Taking a comprehensive approach,Stay Asleep encourages melatonin production to promote a healthy circadian rhythm, while ingredients like chamomile and Suntheanine® promote a calm mind and magnesium helps sooth muscles and nerves. 

4 capsules before bedtime provide a non-habit forming solution to help you sleep through the night and improve the quality of your rest. 

MicroMelatonin

This microdose provides a small, sustainable dose for replenishing your body’s supply of melatonin. 

These award-winning tablets gently help correct an interrupted circadian rhythm and signal your brain to wind down as the sun sets. 

Using these small doses allows you to find the dose that works best for you, without taking a massive dose right away, which can lead you to feeling groggy the next day. 

Because the dose ofMicroMelatonin is so small, you can use it in conjunction with the other sleep products to find the dose that is most helpful for your needs. 

U-Mag

While there are many benefits to a quality magnesium supplement, Utzy’sU-Mag provides a sugar-free fizzy drink that delivers 400 milligrams of magnesium in a delicious lemon flavor. 

This is a perfect solution for relaxing your muscles before bed, including your mind. 

Take Control of Your Sleep

While you cannot control what the politicians decide to do about discontinuing daylight savings time, you can be proactive in how you prepare for it. 

Taking these proactive measures will not only lead to improved sleep, but improved health overall.