Dr Zac Turner reveals daylight savings truth

Welcome to Ask Doctor Zac, a weekly column from news.com.au. This week, Dr Zac Turner explores the benefits of daylight savings.

QUESTION: Hi Dr Zac, the same conversation erupts every year in my family when daylight savings rolls around. My parents live in Queensland as do my two sisters. I live in the Northern Rivers of New South Wales only an hour from the closest of them. I love daylight savings, but they continue to come up with reasons why it’s not necessary. I am after some new ways to convince them. Surely there must be some health benefits to having more sunlight? Are there any medical benefits to daylight savings, as I certainly love “springing forward” in spring and “falling back” in autumn? – Jason, 31, Ocean Shores, NSW

ANSWER: In the State of Origin between Queensland and NSW on who is correct about daylight savings, I have to declare the northern state the victor. I know I am biased, but there is science to back up why daylight savings can be detrimental to your health.

It’s all to do with one factor – one hour less of sleep.

While an extra hour of daylight can offer some benefits, the loss of one hour of sleep, even temporarily, may affect your physical and mental health. I’ll break down both the positive and negative aspects of daylight savings from a medical and wellness standpoint.

When we “spring forward” by an hour, most of us lose an hour of sleep. This disruption to your regular sleep routine can have significant implications for health, especially if you are already struggling with sleep quality. Research shows that even a small reduction in sleep can lead to a decrease in cognitive function, decision making ability and overall performance, especially in the first few days after the clock change. It sounds like daylight savings is a policy that turns the population into Oscar the Grouch.

Studies have demonstrated that losing an hour of sleep can impair brain function in the short term. A reduction in sleep affects the prefrontal cortex – the area responsible for executive function, decision making and attention. It’s kind of like the maturity tank of your brain. As a result, individuals may experience reduced reaction times, poorer judgment and increased susceptibility to mistakes during everyday activities, including driving and work-related tasks. This could lead to workplace accidents or errors made at home. So yes, you could blame poor decisions on daylight savings.

Your mood can also be linked to sleep deprivation. After the loss of an hour of sleep, you may feel more irritable, anxious or stressed. Shortened sleep durations are also associated with an increased risk of mood disorders, such as depression.

Parents, in particular, should be mindful of how this time change affects children, who may have more difficulty adjusting to the change. Children and adolescents often become more restless and may display heightened irritability and difficulty concentrating in school after daylight savings. The witching hour dial is turned up during this period.

Beyond cognitive and emotional consequences, sleep deprivation can also impact cardiovascular health and metabolism. Disrupted sleep patterns following daylight savings time (DST) have been linked to an increase in heart-related events and a temporary rise in blood pressure, especially among individuals with pre-existing conditions.

There’s also links between weight gain and cardiovascular disease with DST.

Now, let’s play devil’s advocate and lay out the positives of DST. It does come with some notable health benefits, particularly due to increased exposure to sunlight. Extended daylight hours can positively impact your mood, mental health and overall wellbeing.

One of the most significant health advantages of increased sunlight is the boost in vitamin D production. Vitamin D plays a vital role in immune function, bone health and mental wellbeing. The added daylight can encourage more outdoor activities, allowing for greater sun exposure and enhanced vitamin D synthesis.

Adequate vitamin D levels have also been associated with a lower risk of depression, improved immune function and better sleep quality. So while the loss of one hour of sleep can initially disrupt your schedule, the long-term benefits of increased sunlight exposure may help to stabilise mood and enhance overall health.

For those prone to seasonal affective disorder (SAD), the extra hour of daylight can be a powerful antidepressant. SAD is a type of depression that typically occurs during the winter months when daylight hours are reduced.

The extended daylight provided by DST can encourage outdoor activities, such as walking, cycling and gardening, all of which have been shown to reduce stress and anxiety. Additionally, exposure to natural light helps regulate the production of serotonin, a neurotransmitter that promotes feelings of wellbeing and happiness.

To minimise the negative effects of losing an hour of sleep while still reaping the benefits of increased sunlight, consider the following strategies.

In the days leading up to DST, try going to bed 10-15 minutes earlier each night to ease the transition. This gradual adjustment allows your body to adapt to the time change with less disruption to your circadian rhythm.

Maintaining good sleep hygiene can make a significant difference during the transition. This includes creating a calming bedtime routine, limiting caffeine and alcohol intake in the evenings and reducing screen time before bed.

Once the clocks shift, make a conscious effort to spend more time outdoors, especially in the morning hours. Exposure to early daylight helps reset your internal clock and reduces the grogginess often associated with the time change.

Physical activity is a powerful tool for both mental and physical health. Exercise helps reduce stress, improve mood and regulate sleep patterns. Whether it’s a brisk walk in the park, a yoga session or a bike ride, staying active can ease the adjustment to DST and support overall wellness.

As with any change, planning and self-care can help you adapt to daylight savings while safeguarding your health and wellbeing.

Got a question? Emailaskdrzac@conciergedoctors.com.au

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Dr Zac Turner is a medical practitioner specialising in preventive health and wellness. He has four health/medical degrees – Bachelor of Medicine/Bachelor of Surgery at the University of Sydney, Bachelor of Nursing at Central Queensland University, and Bachelor of Biomedical Science at the University of the Sunshine Coast. He is a registrar for the Australian College of Rural and Remote Medicine, and is completing a PhD in Biomedical Engineering (UNSW). Dr Zac is the medical director for his own holistic wellness medical clinics throughout Australia, Concierge Doctors.