Doctors Urge Americans to Capture Full Extra Hour Before Sunday's Clock Change

The national transition to standard time occurs this Sunday, Nov. 1, adding an hour to the calendar day. While medical professionals suggest this shift benefits heart health by reducing physiological stress, most Americans fail to utilize the full additional period of rest.

Dr. Mike Varshavski, a family medicine physician, stated that research indicates individuals typically use only about 60% of the bonus time. On average, people gain roughly 36 minutes of sleep rather than the full 60. The Harvard Health Letter supports this finding, noting that the phrase 'fall back' does not automatically equate to a gain in sleep duration.

The circadian rhythm, or internal body clock, experiences a disruption with every change in the time of day. The American Heart Association has documented that the spring forward transition, which removes an hour of sleep, correlates with a rise in heart attacks and strokes in the days immediately following the change. Conversely, experts describe the fall back transition as more aligned with natural circadian rhythms. While adverse effects are fewer during the November shift, the routine still requires a brief adjustment period.

Varshavski noted that gaining an hour of sleep can be cardioprotective. He explained that the extra rest may lower blood pressure and reduce the activation of the body's fight-or-flight response. In a society characterized by widespread sleep deprivation, this additional rest is generally positive for cardiovascular function.

To prepare for the shift, Varshavski advises adjusting nighttime routines by 10 to 20 minutes in the days leading up to the change. He recommended focusing on maintaining a consistent wake-up time rather than fixing a specific bedtime. General health habits, including eating nutritious food, exercising, and getting morning sunlight, also help regulate the internal clock.

The physician emphasized a holistic approach to health during the transition. He suggested that individuals view this period as an opportunity to reinforce other healthy habits while the body adjusts to the new schedule.