Every time the clocks change, a familiar debate resurfaces: Is it really beneficial to switch between standard time and daylight saving time (DST)? A recent study by the British Sleep Society argues strongly for adopting a single, year-round time—specifically, standard time—as it aligns best with our biological rhythms and promotes better sleep and overall health. Here, we dive into their findings and explore how sticking with standard time could impact our sleep and well-being.

What is standard time, and why do we change the clocks?

Standard time is the baseline time setting, aligning naturally with sunrise and sunset. DST, also known as “summer time” was first introduced in the early 20th century to make the most of daylight hours. Over the years, it has been retained and reintroduced a few times. Moving the clocks forward one hour each spring allowed for more daylight in the evening.

This change was originally meant to save energy by reducing the need for artificial lighting, however with advancements in technology and flexible working hours, the energy savings from DST nowadays are minimal.

The positive effects of standard ‘winter’ time on sleep

Standard time gives us more exposure to morning light, which, according to the British Sleep Society, has a positive impact on our circadian rhythms, helping regulate our sleep-wake cycle. Morning sunlight is essential in setting our internal clocks, enabling us to fall asleep more easily at night and wake up feeling rested.

Research continues to highlight the importance of morning light for a healthy day-night rhythm and for boosting melatonin production, a hormone that helps us fall asleep naturally.

Why researchers recommend staying on standard time

The case for a permanent standard time stems from the disruption that clock changes bring to our body’s natural rhythm. Each shift in time can upset our internal clocks, leading to insomnia, mood swings, and even physical health issues.

Standard time is preferable because it aligns more closely with our natural biological clocks, and experts believe it would reduce stress, support a natural sleep-wake cycle, and improve sleep quality.

This recent UK study aligns with an international movement to end clock changes.

Downsides of daylight saving time for sleep and health

While DST provides more daylight in the evening, it can also disrupt sleep. Here are some of the key issues associated with it:

Disrupted sleep and melatonin production

With longer daylight hours in the evening, our bodies produce less melatonin, the hormone needed for sleep. This reduction can make it harder to fall asleep and lead to tiredness during the day.

Daytime drowsiness due to reduced morning light

DST reduces natural morning light exposure, which is essential for feeling alert and maintaining our body’s daily rhythms. A lack of morning light can make it harder to wake up refreshed and may lead to daytime drowsiness.

Challenges for teenagers

During adolescence, teens’ biological clocks naturally shift to later sleep and wake times. The added evening light in DST delays this even further, potentially resulting in sleep loss, reduced concentration, and daytime fatigue.

Increased health and safety risks

Many studies have shown that DST can increase health risks. For instance, clock changes have been associated with higher rates of heart attacks, strokes, and mental health issues. Sleep disruption also raises the risk of accidents, particularly on the roads, due to drowsy driving.

Tips for better sleep during standard time

To adjust smoothly when the clocks go back, consider these practical sleep tips:

  • Gradually adjust to the time change: Ease into the transition by slightly adjusting your sleep schedule a few days in advance.
  • Establish healthy sleep habits: Keep a regular bedtime routine, get outside for daylight exposure in the morning, and limit screen time in the evening.
  • Practice a healthy lifestyle: Regular activity, balanced meals, and fresh air can help maintain energy and alertness during the darker winter months.
  • Optimize your sleep environment: Make your bedroom dark, cool, and quiet, and consider using a cozy winter duvet for added warmth during cold nights.

Conclusion: Is standard time the best choice?

Should we consider ending seasonal clock changes and sticking with standard time all year? We think so! Standard time better supports our body’s natural rhythms, promoting better sleep and health.

If you’d like personalised advice or want to learn how our products can help you sleep better, get in touch with the Morningstar Sleeps team. We’re here to help you rest easy.