如何为您的身体准备日光储蓄时间|bob体育在线日常健康

Every second Sunday in March marks the start of daylight saving time (DST), the annual period of the year the clocks are shifted one hour ahead. In 2021, DST officially starts at 2 a.m. on Sunday, March 14.

Jumping the clock forward and back to standard time every year was designed as a way to optimize daylight hours, which supposedly nets energy savings, prevents traffic accidents, and reduces crime,according to the U.S. Department of Transportation. But for those who live in states that practice DST (Arizona and Hawaii are the only U.S. states that don’t), research is increasingly showing that the annual time change can actually have unintended detrimental consequences to health.

实际上，美国学院bob ios下载 (AASM) cites short- and long-term health risks as the basis of their argument for doing away with DST altogether,according to a position statement published October 2020 in the临床睡眠医学杂志. And at least 29 U.S. states have introduced legislation to eliminate DST since 2015.

RELATED:为什么我们的身体需要睡觉

Can Losing 1 Hour of Sleep Really Do That Much Harm? Research Says Yes

乍一看，一夜的睡眠短短一小时可能不会对健康有害。Michael Awad, MD, chief of sleep surgery at Northwestern Medicine in Chicago. But, the lost hour can have significant effects, especially among the many of us sleeping less than the recommended seven to nine hours that is recommended to begin with, Dr. Awad explains.

研究于2020年2月发表当前的生物学reveals that the onset of DST in the spring is associated with a 6 percent surge in fatal car crashes during the first week. “That’s a really significant number,” Awad says.

Similarly, astudy published October 2018 in the生物节奏杂志found a significant uptick in general accidents and emergency room visits after the start of DST in the spring.

一项遵循八年医护人员的研究表明，春季DST的第一周，与安全有关的人类错误平均增加了18％。数据是在2020年睡眠摘要中介绍的published in April 2020 inSleep.

DST Disrupts Our Body Clock, Which Throws Off a Lot More Than Just Sleep

“当被要求生活在不同时区时，身体的表现不佳。”Elizabeth B. Klerman, MD, PhD，哈佛医学院神经病学教授和波士顿马萨诸塞州综合医院的睡眠研究人员。更改DST的时钟与Jet Lag具有相似的效果，从长远来看，我们知道这可能会对健康造成损害。

Many body systems and processes (like sleep, digestion, and heart function) follow circadian rhythms, or patterns that stay consistent from day to day (roughly every 24 hours). These circadian rhythms trigger physical, mental, and behavioral changes in the body that keep us healthy — hormones get released in the morning to boost energy and rev up digestion, for example,according to the National Institute of General Medical Sciences (NIGMS).

Cues from the sun generally keep these circadian rhythms on track (via a network of cells in the brain referred to as the “body clock”), Awad says. But our behaviors — sleeping in much later than usual on a Saturday, spending a lot of time in the evening in front of bright screens (which the body registers as stimulating sunlight), or eating a big meal in the middle of the night — can send mixed messages to the body and misalign the body’s various circadian rhythms, too.

Traveling across time zones and switching the clocks for DST has a similar effect of misaligning your body’s clock to the one on the wall and the rotation of the sun, Awad explains. DST results in more hours of darkness in the morning, and more hours of daylight in the evening.

克勒曼博士说：“夜间的浅色和早晨的黑暗将您的身体转移到更晚的时间，但是社交时钟已经延长了，因此很难入睡，人们睡得更少。”她补充说：“而且我们知道许多坏事是由于没有足够的睡眠而发生的。”

几天或一周后，我们的身体当然会适应新的时间表，但是有证据表明，这种变化仍然可能影响我们的健康，更具体地说是心脏健康。

例如，研究人员发现，春季DST的第一个星期一，心脏病发作风险增加了24％。在一周中，这种风险逐渐减弱。相反，“倒退”之后的星期二与降低风险降低有关。发现是发表在期刊上放开心灵.

这种现象背后的机制仍在进行辩论。但是，可能是DST破坏了压力激素皮质醇的定期释放，这可能会增加risk of heart attack根据老年人和患有心脏问题的人Jamie M. Zeitzer博士, an associate research professor at the Stanford Center for Sleep Sciences and Medicine in Palo Alto, California.

通常，你cortisol levels大约在同一时间e上升very morning to give you the energy you need to ease out of sleep and into a wakeful state. “If you’re getting up too early, that cortisol spike hasn’t happened yet,” Dr. Zeitzer says. Without cortisol to help, your heart has to work a lot harder to get you moving again, increasing your risk of heart problems.

RELATED:缺乏睡眠与心脏健康之间的联系

使DST过渡更轻松的5个技巧

While DST isn’t going away (for now, at least), there are ways to lessen its negative effects.

1.良好的睡眠基础

The more consistent yoursleep scheduleis before the switch, to the less of a change your body will have to make when the time change happens, Awad says. Also be sure you’re regularly getting enough sleep. If you’re sleeping eight hours per night, one night of one hour less of sleep is going to be a lot less problematic than if you’re regularly sleeping six hours of sleep and miss an hour.

If you’re not on the healthiest sleep schedule currently, use the time change as a reminder to reevaluate how much sleep you’re getting and work on solidifying good sleep habits. “Treat sleep with the same dedication as other habits, like brushing your teeth or going to the gym,” Awad says. “It’s important.”

要建立健康的睡眠例程，请尝试每天同时上床睡觉，只用您的床进行睡眠和性爱，从午后开始限制咖啡因，并避免在晚上亮光（关闭睡觉前30分钟的电子设备），per recommendations from the AASM.

2. Shift Your Sleep Gradually Starting the Week Before DST

As DST approaches, start rolling your sleep back by about 15 minutes and moving your wakeup time 15 minutes earlier each morning. “That can help your body gradually adjust, instead of being hit with that one hour time change,” Awad says.

因此，如果您通常的就寝时间是晚上11点，请在DST开始前的星期一10:45上床睡觉。第二天晚上，尝试将其称为10:30左右，并继续前进，直到您达到一个小时的成绩。

3.逐渐推回晚餐

“Another major driver of our circadian rhythm is food,” Awad says. Eating too close to bedtime can make it tough to fall asleep, because your body is too focused on digestion to think about winding down for the night.

In general, it’s a good idea to stop eating three to four hours before bedtime, Awad says. To prevent any disruption in that schedule, begin shifting your final meal (usually dinner) to an earlier time about one week before DST starts. Awad suggests shifting in 15-minute increments until you’ve hit one hour.

4. Switch All Your Clocks the Night Before DST Starts

在DST前一天晚上上床睡觉之前，请确保向前移动所有时钟。这样做可能会使时间变化降低令人困惑。医学博士惠特尼·哈迪（Whitney Hardy）, family medicine physician at Ochsner Health Center in Lapalco, Louisiana. Then, you’ll be ready to live according to the new time as soon as you wake up the next day.

5.用阳光开始新的一天

While some delay in your circadian rhythm after DST is inevitable, you can use natural sunlight to get your body clock as closely in tune with the sun clock as possible. “Getting light early in the morning is key,” Awad says.

Try to get 15 minutes of sunlight first thing in the morning. If you live in a warmer climate, you can get your sunlight outside. But even sitting next to the window while you drink your morning coffee will do the trick, Awad says. Later, avoid wake-promoting blue light from cell phones, laptops, and other electronic devices too close to bed.