Daylight Savings Time & Your Heart

The lost hour of sleep when clocks spring forward for daylight saving time can pose risks to your heart -- but there are ways to protect your heart health and get the rest you need. A Franciscan Health cardiologist offers tips for making the transition to DST.

Key Takeaways: Daylight Saving Time & Your Heart

• The spring shift to daylight saving time can disrupt circadian rhythms and increase the short-term risk of heart attack, stroke and heart rhythm disorders.
• Losing even one hour of sleep can strain the cardiovascular system, particularly in people with existing heart disease.
• Preparing ahead for daylight saving time by adjusting sleep habits and prioritizing heart-healthy routines can help reduce these risks.

What Is The Link Between Heart Problems And Daylight Saving Time?

A number of studies have found an increase in heart problems and stroke after the spring time change, according to the American Heart Association.

One study from New York found that hospital admissions for the heart rhythm disorder atrial fibrillation (a-fib) rise Monday to Thursday after the springtime switch, but it doesn't occur when daylight saving time ends in the fall.

A Michigan study found a 24% increase in heart attacks on the Monday after the spring switch, compared with a 21% reduction in heart attacks on the Tuesday after the fall time change.

And Finnish researchers reported an 8% rise in ischemic stroke (blocked blood flow in the brain) during the first two days after the spring switch.

We don't really know the specific reason for increases in heart disease and stroke during the daylight saving time change, but it likely has something to do with the disruption to the body's internal clock, or its circadian rhythm," said Jason Fleming, MD, cardiologist with Franciscan Physician Network Indiana Heart Physicians in Columbus, Ind.

"If you are already at risk for cardiovascular disease, the time change could be even more risky," Dr. Fleming said. "It's important to work on improving your health risk factors all year long, and there are some specific steps you can take to prepare for the impact of 'springing forward' each spring."

How Can I Better Make The Transition To Daylight Saving Time?

Dr. Fleming advocates sticking to your schedule as closely as possible when adjusting in the week or two after Daylight Saving Time begins. "It's a pretty quick adaptation," he said.

If you struggle to adjust to Daylight Saving Time, take steps to ease your body's transition, including:

• Prepare now by getting as much light as possible each day to help your body rhythm adjust to the upcoming time change.
• Start going to bed a bit earlier in the evenings ahead so you're well-rested going into the time change.
• Don't consume extra caffeine to help combat daytime tiredness. Too much caffeine is bad for your heart.
• Don't nap. Doing so can make it harder to sleep at night.
• Don't sleep in on Sunday, no matter how tempting.
• See the light. Get light exposure in the morning. 
• Don't use alcohol to help you fall asleep earlier. This can interrupt your sleep in the middle of the night.
• Limit screens, particularly with blue lights.
• Help the kids. Parents of small children know time changes can be rough. But most of the advice for adults also works for kids.

The best way to prepare for the time change is to make gradual lifestyle improvements year-round, said Dr. Fleming. Boost your physical activity. Have your cholesterol and blood pressure checked. Adopt good sleep habits and eat smart.

"These healthy lifestyle behaviors can soften the annual biological clock shock,” said Dr. Fleming, “and they are proven ways to reduce your risk of heart disease and stroke, helping you live a longer, healthier life.”