Recently, President Donald Trump declared on social media, "Daylight Saving Time is inconvenient, and very costly to our nation." As debates persist over the history and importance of DST, is it still valuable, or do longer summer evenings outweigh its drawbacks? Should we continue DST for future generations, or is it time to reconsider its place in modern life?
A Brief History of Daylight Saving Time "Early to bed and early to rise makes a man healthy, wealthy, and wise," Ben Franklin wrote in 1784, promoting alignment with natural daylight.
During World War I, DST was introduced in the U.S. through the 1918 Standard Time Act to conserve energy by extending daylight hours. It was also used during World War II with "War Time" implemented year-round. After the war, local jurisdictions decided on DST until the Uniform Time Act 1966 standardized its use.
During the 1973 oil embargo, Congress enacted a year-round DST trial to save fuel, but it was revoked in 1975 due to safety concerns over dark winter mornings. Since then, the U.S. has observed summer DST, with exceptions like Arizona, which opts out due to its hot climate, and Hawaii, where consistent daylight makes DST unnecessary.
Globally, many countries have abandoned DST, including Mexico, Russia, Turkey and most of Asia and Africa, where geographical factors minimize its benefits.
Circadian Rhythms: The Hidden Power of Light
Light is a key regulator of the circadian rhythm, the internal clock controlling our sleep-wake cycles. Morning sunlight prompts cortisol production, boosting energy, while evening darkness triggers melatonin, preparing us for rest. Disruptions from irregular schedules, screen time, or Daylight Saving Time (DST) can lead to insomnia, fatigue, and mental health challenges." The abrupt shift in timing caused by DST creates a state of "social jet lag," where our biological rhythms are out of alignment with the external clock" accentuates Mollie Eastman, sleep coach, creator and the host of Sleep Is A Skill. That is a company that optimizes people's sleep through a unique blend of technology, accountability, and behavioral change.
This misalignment heightens the risks of cardiovascular events and accidents, confirming the profound impact of light on our well-being.
Benefits of DST
1.Increased Daylight Hours encourage an active lifestyle
Shifting clocks forward provides more evening daylight, promoting healthier lifestyles by making outdoor activities like walking, running, and cycling more accessible, helping to combat obesity and cardiovascular diseases. "Bright natural light triggers the release of cortisol, the hormone that helps energize the body and prepare it for physical and cognitive performance," says Dr. Brad Gilden, PT, founder of the Institute of Physical Art. While the extra daylight reduces reliance on artificial lighting, energy savings are minimal, with a U.S. Department of Energy report showing only a 0.5 % decrease in daily energy use.
2. Improved Public safety and Leisure activities
The extra daylight provided by DST improves public safety by enhancing visibility during peak traffic hours, potentially reducing accidents and crime. It also boosts the economy by encouraging shopping, dining, and recreational activities, benefiting businesses like retail stores, restaurants, and tourist attractions. "I've noticed my patients are in a better mood and more active after work due to longer days," says Bella Kovalerchik, PT, founder of Bella Physical Therapy.
3. Improved Mental Health and Well-Being
Extended daylight hours promote better mental health by encouraging outdoor activities, which boost serotonin levels and help reduce depression and anxiety. Longer days also provide more opportunities for socializing, combating isolation and enhancing overall well-being. "Natural light plays a critical role in enhancing alertness, and optimizing energy levels throughout the day." - adds Dr. Gilden
Drawback of DST
DST disrupts the body's circadian rhythm, causing misalignment between internal clocks and external cues, which negatively affects sleep, mood, and health. Circadian rhythm disorders, Shift Work Disorder and Jet Lag Disorder are worsened by DST, leading to insomnia, fatigue, and increased risk of anxiety and depression. "Consistency is key, and the twice-yearly time change can disrupt our routines, leading to health issues," says Dr. Anne Morse, board-certified pediatric sleep neurologist and founder of DAMM Good Sleep.
2 . Impact on Teenagers' Sleep Cycle
Teenagers are especially impacted by DST, as their circadian rhythms naturally shift to later sleep times, making it harder to wake up for school and leading to sleep deprivation. This affects their cognitive function, mood, and mental health. "Modifying your kids' schedule slowly, limiting nighttime screen time and being patient with the time change are some of the ways to help teenagers get adjusted" mentions Dr. Lopa Patel, board-certified sleep physician.
The American Medical Association advocates for permanent standard time, citing the health risks of time changes, including poor sleep, depression, and accidents. "The American Academy of Sleep Medicine opposes the Sunshine Protection Act which is legislation to establish permanent daylight saving time in the U.S. Standard time is more aligned with human circadian biology and is better for public health and safety," comments Dr.Nishi Bhophal board-certified in psychology and sleep medicine
3. Social Jetlag and Sleep Hygiene Issues
The transition into DST can cause "social jetlag," where individuals experience misalignment between their social obligations and internal sleep-wake patterns. This is particularly challenging for adolescents and young adults, leading to sleep disruptions that impact cognitive performance and daily tasks, affecting both academic and personal lives. "Staying on the same schedule year-round would promote better sleep and a healthier life." - advises Dr. Valerie Cacho, Integrative Sleep Physician and Women's Sleep Expert
Preparing for the DST Clock Change
Gradual Adjustment with Smart alarm clocks and circadian rhythm planning apps. Gradually adjust your sleep schedule by 15-30 minutes before the clock changes to help your body adapt smoothly. Smart alarm clocks wake you during your lightest sleep phase, while circadian rhythm apps help optimize light exposure, caffeine, and sleep timing for a smoother adjustment.
"Mitigating the effects of DST requires proactive circadian hygiene" suggested Aleena Kaner, PRI® Certified Athletic Trainer.
Morning Light Exposure: Expose yourself to natural light in the morning to reset your internal clock and boost alertness.
Use Light Therapy: Use light therapy devices, like 40Hz light therapy, to reset your circadian rhythm and improve sleep and cognitive performance, especially when natural light is limited. "I use 40Hz light therapy every morning to reset circadian rhythm and boost memory," says TED speaker Terry Moore.
Minimize Blue Light at Night: by using apps or filters on devices to signal your body to wind down. "Reducing screen exposure is crucial as artificial light suppresses melatonin," says Kaneer, adding that pairing light hygiene with breathwork and grounding techniques helps activate the parasympathetic nervous system for recovery during time shifts like DST.
While opinions on Daylight Saving Time, including those of President Trump, may vary, we can still take proactive steps like aligning our routines with natural light, using smart planning tools, and prioritizing sleep hygiene to ensure a productive day and restful night.