By Russell R. Barksdale, Jr
While this might be a provocative question—or just an excuse for an existential crisis, depending on your age—most Americans spend about one-third of their lives sleeping.
Sleep is a cornerstone of overall well-being, yet many struggle to achieve the recommended amount of rest. For a growing number of individuals, maintaining a consistent sleep schedule has become a significant challenge. The reliance on over-the-counter or prescription sleep aids has risen sharply, underscoring the impact of internal and external stressors on sleep health. Left unaddressed, insufficient sleep can contribute to a host of medical conditions, compromising both physical and mental health.
One external factor that disrupts sleep patterns for millions is Daylight Saving Time (DST). The origins of DST are debated, with some historians attributing it to efforts by 19th-century scientists and businessmen to standardize railroad schedules, while others credit entomologist George Hudson, who proposed the concept in 1895 to allow more daylight for insect collection. DST was formally adopted during World War I as a fuel and energy conservation measure. While its founders aimed to optimize resources, they could not have anticipated its modern-day consequences on human health.
Modern research has highlighted the adverse effects of clock changes on the body’s circadian rhythm—a natural internal clock that regulates sleep-wake cycles in response to light and dark. When we “spring forward” and lose an hour of sleep, the disruption may lead to several days of sleep deprivation, manifesting as daytime fatigue, irritability, reduced productivity, impaired focus, and even increased risks of accidents and health complications. The alteration in light exposure can also suppress the production of melatonin, a hormone vital for initiating and maintaining sleep.
Proponents of DST often argue that increased daylight hours during spring and summer enhance mental well-being and reduce traffic accidents by improving visibility during peak travel times. However, the energy-saving benefits historically associated with DST are less significant today. Modern lifestyles and technologies—such as air conditioning, televisions, and computers—may offset any potential energy savings by increasing overall consumption during extended daylight hours.
Sleep is far from a passive state. While the body rests, the brain remains active, cycling through distinct stages of non-rapid eye movement (NREM) and rapid eye movement (REM) sleep. A full sleep cycle lasts approximately 90 to 120 minutes and includes:
NREM Stage 1: The transition from wakefulness to sleep.
NREM Stage 2: Light sleep, characterized by slowing brain activity and heart rate.
NREM Stage 3: Deep sleep, essential for physical recovery and immune function.
REM Sleep: The dreaming stage, critical for memory consolidation and emotional processing.
Disruptions to these cycles, whether due to DST, environmental factors, or underlying health conditions, can impair cognitive function, emotional regulation, and overall well-being.
Sleep disorders encompass a range of conditions that interfere with sleep quality, onset, or duration, significantly affecting daytime functioning. Common indicators include difficulty falling or staying asleep, excessive daytime fatigue, circadian rhythm disturbances, or unusual behaviors during sleep. Insomnia, affecting up to two-thirds of adults periodically, and obstructive sleep apnea, which impacts an estimated 30 million Americans, are among the most prevalent conditions. Alarmingly, many cases go undiagnosed, underscoring the importance of professional evaluation.
Somnologists—physicians specializing in sleep medicine—play a crucial role in diagnosing and treating these disorders. With advances in medical research, over 100 specific sleep disorders have been identified, along with evidence-based treatments ranging from cognitive-behavioral therapy for insomnia (CBT-I) to continuous positive airway pressure (CPAP) therapy for sleep apnea.
While time changes like DST are beyond individual control, there are steps you can take to mitigate their effects and improve overall sleep health:
• Establish a consistent sleep schedule: Aim to go to bed and wake up at the same time each day, even on weekends.
• Create a sleep-friendly environment: Minimize light, noise, and distractions in your bedroom.
• Practice good sleep hygiene: Avoid stimulants like caffeine or electronics before bedtime.
• Seek professional help if needed: Persistent sleep issues may require evaluation by a healthcare provider or sleep specialist.
As our understanding of sleep continues to grow, so does our ability to address its challenges. By prioritizing sleep health and recognizing its critical role in overall wellness, we can better navigate the demands of modern life.
Thankfully, there are proven treatments for sleep disorders that go beyond turning back the clock.
Russell R. Barksdale, Jr., Ph.D, MPA/MHA, FACHE is President & CEO of Waveny LifeCare Network
