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The clock is falling back — and your health might, too.
The end of daylight saving time (DST) on Nov. 1 gives us an extra hour to snooze, a welcome perk, considering quality shuteye is essential to good health.
But experts warn the time change can actually take a devastating toll on certain groups of people.
For most healthy people, gaining an additional hour of sleep isn’t a huge deal.
A healthy body will naturally reset within a few days to a week by soaking in morning sunlight and sticking to one’s usual social routines.
Dementia may worsen
However, shifting the clock can be much harder for others, including people with dementia.
According to Dr. Courtney Stefanski, DST changes can disrupt already-vulnerable biological clocks, leading to broken sleep, restless nights and extra confusion.
To ease this transition, Stefanski suggests getting into the morning light, using bright indoor lighting in the late afternoon and sticking to evening routines.
“If confusion or agitation increases, reduce background noise, offer reassurance and check for potential triggers such as pain, dehydration or hunger,” she advised, though any sudden or significant changes in confusion should be examined by a healthcare professional.
Heart health could take a hit
Sleep is particularly crucial for a healthy heart because your blood pressure naturally drops and rests while you sleep.
That means that even a minor disruption to your sleep schedule can alter your heart rate and blood pressure if you already struggle with cardiovascular issues.
When the clock changes, Stefanski suggests cutting back on caffeine late in the day, keeping up with regular blood pressure checks and sticking to one’s medication schedule as normal.
She added that any confusion regarding medication timing after the time change should be cleared up by a healthcare provider, not resolved through self-adjustment.
Blood sugar can go off track
Your body’s internal clock also dictates how you process sugar and react to insulin, which can make DST changes especially tricky if you’re living with diabetes.
A good way to handle the time shift is to proactively align your meals and medicine with the new clock time while sticking closely to your overall treatment plan.
Stefanski recommends that if you use insulin, a continuous glucose monitor or a blood glucose meter, you should continue to monitor it as recommended by your diabetes care team and watch for readings outside your usual range.
But if you are unsure how to adjust insulin or other medication timing, seek guidance from your diabetes clinician or pharmacist rather than changing doses yourself.
Fall risks rise
Older adults, especially those with mobility or balance problems, need to take extra care during this transition.
Disrupted sleep can make you tired and unsteady during the day, Stefanski points out, which raises the risk of falls, particularly if taking medication that causes drowsiness or dizziness.
Falls are the leading cause of fatal and nonfatal injuries for adults aged 65 and older, affecting 1 in 4 older adults — over 14 million people — each year, according to the CDC. But many are preventable.
“To improve evening and overnight safety, use nightlights, keep pathways clear and essential items within reach, and sit on the edge of the bed before standing if prone to lightheadedness,” said Stefanski, a board-certified physical medicine and rehabilitation physician, in partnership with Opera Beds.
“Seek medical advice for new dizziness, unsteadiness or falls, and consult a healthcare professional before making any medication changes.”