Daylight Saving Time & Health: Risks, Mitigation & the Push for Permanent Standard Time

The annual shift to daylight saving time (DST) on March 9th, 2026, brings with it more than just brighter evenings. While many welcome the extra hour of daylight, a growing body of research highlights potential health consequences, particularly for individuals with pre-existing cardiovascular risks. Understanding these impacts and proactively preparing patients can help mitigate disruptions to their well-being.

The Body’s Internal Clock and the DST Disruption

Our bodies operate on a roughly 24-hour cycle known as the circadian rhythm, governed by an internal “clock” that regulates sleep-wake patterns, hormone release, and other vital functions. This clock is heavily influenced by light exposure. The abrupt shift imposed by DST – losing an hour of sleep in the spring – throws this delicate system off balance. As chronobiologist Emily Manoogian, PhD, explained in a recent interview with Healio, “Every cell in your body has a molecular clock…and it is too anticipatory. Telling that system one day that it’s an hour behind doesn’t really perform.”

This misalignment can manifest in several ways. Sleep deprivation, even a single hour, can impair cognitive function and increase the risk of accidents. More concerningly, research suggests a link between the DST transition and an increased incidence of cardiovascular events. A study published in Open Heart found a 24% increase in heart attacks on the Monday following the spring DST transition, although the study acknowledged limitations in establishing a definitive causal link.

Who is Most Vulnerable?

While the DST shift can affect anyone, certain populations are particularly susceptible to its negative effects. Individuals with pre-existing cardiovascular conditions – including high blood pressure, high cholesterol, and a history of heart attack or stroke – face a heightened risk. This is because the circadian system plays a crucial role in regulating cardiovascular function, and disruption can exacerbate existing vulnerabilities. As Manoogian notes, “If patients are compromised, especially if they have cardiometabolic issues, they should really try to seize it easy that day.”

Beyond cardiovascular health, individuals with mood disorders, sleep disorders, and certain metabolic conditions may also experience worsened symptoms following the time change. The disruption to sleep patterns can exacerbate symptoms of depression and anxiety, while those with diabetes may discover it more hard to manage blood sugar levels.

Mitigating the Impact: A Gradual Approach

While eliminating DST altogether remains a topic of debate – with some states considering a switch to permanent standard time (PST) – healthcare providers can offer practical advice to help patients navigate the transition. Manoogian recommends a gradual adjustment to the new time, rather than an abrupt shift. “Instead of 1 hour, shift over 2 or 3 days by 30 or 20 minutes, or even 15 minutes over 4 days. The shift won’t hit you nearly as hard.”

This gradual adjustment can be combined with other strategies to promote healthy sleep habits. Maintaining a consistent sleep schedule, even on weekends, is crucial. Creating a relaxing bedtime routine, avoiding caffeine and alcohol before bed, and ensuring a dark, quiet sleep environment can also improve sleep quality. Exposure to bright light in the morning can help reinforce the body’s natural circadian rhythm.

The Case for Permanent Standard Time

The debate over DST extends beyond individual health impacts to broader societal considerations. Advocates for permanent standard time argue that aligning our clocks with the natural solar cycle would promote better sleep, improve public health, and enhance economic productivity. The American Academy of Sleep Medicine has issued a position statement supporting the elimination of seasonal time changes, citing the potential for significant health benefits.

Manoogian points out that the United States is an outlier in its continued use of DST, with most other countries opting for standard time year-round. “None of the U.S. Territories have it, and neither does Hawaii or Arizona. That has never been a problem for any of those places.” Several states have passed legislation to adopt PST, but federal approval is required for implementation.

Dietary Considerations During the Transition

The DST shift can also impact metabolic processes, particularly in the immediate aftermath of the time change. Manoogian suggests that patients be mindful of their dietary choices during the first few days. “Eat your breakfast slightly later on the clock time, when your body would be used to eating.” She recommends prioritizing a low-sugar, low-carb breakfast with healthy fats and proteins to help stabilize blood sugar levels. Avoiding large meals close to bedtime can also promote better sleep.

What to Expect Moving Forward

The conversation surrounding DST is evolving. Ongoing research continues to shed light on the complex interplay between circadian rhythms, health, and societal factors. The potential for state-level adoption of PST is gaining momentum, and federal lawmakers are considering legislation to address the issue. Healthcare providers should stay informed about these developments and be prepared to counsel patients on strategies to mitigate the health impacts of the time change, regardless of whether DST remains in place.

For more information, consult resources from the American Academy of Sleep Medicine (https://aasm.org/) and the Centers for Disease Control and Prevention (https://www.cdc.gov/) regarding sleep health and circadian rhythms.