As much of the nation prepares to “move on,” the American Heart Association cites scientific research showing changes in spring timing can negatively impact heart and brain health. .

DALLAS, March 1, 2024 – Losing an extra hour of sleep when you “lean forward” at the start of daylight saving time may not be the worst thing. According to the American Heart Association, which is celebrating 100 years of lifesaving work as the world’s leading non-profit organization focused on heart and brain health for all, scientific researchers conduct research every year in the days following this time change. He said he has noticed a significant increase in heart attacks and strokes. .

This year, daylight saving time begins on Sunday, March 10th. Daylight saving time is the custom of setting clocks one hour earlier than standard time to increase the amount of daylight on summer nights. While exposure to sunlight may be a positive change, this transition can come with health problems.

A study of hospitalized patients across Michigan found a 24% increase in heart attacks on Mondays after the switch to daylight saving time. In a study in Finland, researchers found that the overall incidence of ischemic stroke increased by 8% in the first two days after the transition to daylight saving time. Other studies have found that serious heart attacks generally occur more on Mondays than on other days of the week, and people are even more worried the day after the time change.

“We don’t know exactly why heart attacks and strokes increase during the change to daylight saving time. It probably has something to do with disrupting your body’s internal clock, or circadian rhythm,” says volunteer expert at the American Heart Association. says Maria Delgado Lelièvre, M.D., a renowned hypertension specialist at the Leonard M. Miller School of Medicine at the University of Miami. “It’s important to be aware of this increased risk, especially if you already have heart disease or other risk factors. Recognize the signs of a heart attack or stroke and make sure you or someone you’re with is aware of these. If you experience symptoms, please call 9-1-1.”

The American Heart Association offers some tips to stay ahead of the curve.

• Get outside now and try to get as much natural light as possible each day. This will help adjust your body’s rhythm to the upcoming changes.
• Start winding down a little early on upcoming nights. You can never make up for lost sleep, but approaching the time change with plenty of rest can help.
• Don’t supplement with extra caffeine. Adding a cup or two of coffee may feel like it’s helping you get through the daytime fatigue, but too much caffeine isn’t good for your heart.

“We know that the quantity and quality of sleep is essential to good health at any time of the year. That’s why the American Heart Association has identified four health components and four health behaviors necessary for cardiovascular health. We added sleep to Life’s Essential 8™ equation,” said Delgado Lelièvre. “Lack of sleep not only increases your risk of cardiovascular diseases such as heart attack and stroke, but it can also put you at risk for depression, cognitive decline, obesity, and more.”

Several recent studies have revealed how sleep affects heart health.

The association’s 8 Life Essentials recommended ideal sleep levels are:

• 7 to 9 hours daily for adults.
• For ages 13 to 18, 8 to 10 hours daily.
• For ages 6 to 12, 9 to 12 hours daily.and
• 10 to 16 hours daily for children under 5 years of age.

“More than 1 in 3 adults don’t get the recommended amount of sleep for heart health. It’s important to maintain healthy sleep patterns year-round, and there are specific ways to get a good night’s rest. There are some steps,” Delgado Lelièvre said.

• Don’t snooze: If you sleep past your alarm, you may feel unwell in the morning. Place your alarm clock on the opposite side of the room and physically have to get out of bed to turn it off.
• Prioritize exposure to natural light. Maximize your exposure to natural light during the day to adjust your body clock and prepare for a restful night. Go for a walk when you wake up in the morning to soak up some natural light and encourage physical activity.
• eat a healthy and balanced diet: Enjoy a heart-healthy diet full of fiber-rich vegetables, fruits, legumes, and whole grains to help balance your calories throughout the day. Eating more calories late at night may make it harder to sleep.
• be careful what you drink: Drinking too many sugary, caffeinated, or alcoholic drinks can cause more confusion during the night.
• Limit afternoon naps: Avoid long naps during the day, as they can disrupt your sleep patterns and make it harder to get a restful night’s sleep. Instead, focus on maintaining consistent sleep patterns to support good sleep quality overall.
• Limit technology use at night. The blue light from most electronic devices can interfere with circadian rhythms and melatonin production. Create a productive sleep environment by keeping electronic devices out of your bedroom. Aim to step away from screens at least an hour before bedtime to reduce blue light exposure and improve sleep quality.
• Create a relaxing pre-bedtime routine. Engage in calming activities before bed, such as reading a book, writing in a journal, taking a warm bath, or doing relaxation exercises like deep breathing or meditation. Doing relaxing activities will help you get a restful night’s sleep.

“Small changes to your daily habits can make a huge difference to your sleep quality and overall health. Instead of turning on the TV to help you fall asleep, try reading a book or journaling about your day. “Putting your phone in another room can also prevent the temptation to scroll in bed,” Delgado Lelièvre said. “By implementing these small habits now, you’ll be more likely to prepare for the upcoming daylight saving time change, keep your sleep patterns strong, and stay consistent year-round.”

To learn more about the importance of sleep for heart health, visit heart.org.

Additional resources:

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Media inquiries and AHA/ASA expert opinion: 214-706-1173

Cathy Lewis, cathy.lewis@heart.org

General inquiries: 1-800-AHA-USA1 (242-8721)

heart.org and stroke.org