Is DST risky?

Q: I love more light in the evening, but some experts say the change to permanent daylight savings time could be harmful. What’s the story? -- Jake J., Portland, Maine

A: We known that in the days after a time change -- either in the spring to daylight savings time or in the fall back to so-called standard time -- there are changes in heart health. A 2014 study in Open Heart found that the Monday following springtime changes was associated with a 24% increase in heart attacks. However, once the change was in place, there was no increase in the incidence of heart attacks in the following weeks. Similarly, a study in Finland found that more folks had ischemic strokes in the first two days after a transition to DST, but the increased risk faded after that.

So the question is: Once you have DST in place permanently, and there’s no going back and forth, is it healthy? Well, maybe, maybe not. According to the American Academy of Sleep Medicine, “the one-hour time shift in the spring ... results in sleep loss and resultant sleep debt, in addition to circadian misalignment.”

A chronically disrupted internal body clock (circadian rhythm) is associated with mood changes, cognitive problems, and an increased risk for heart disease, gastric upset and diabetes. And it may hit school kids big time -- especially high-schoolers -since starting school too early is already associated with poorer learning. However, you can adjust your internal clock. So try to:

-- Go to sleep and wake up at the same time every day. Initially, if you can’t fall asleep at your desired time, set an alarm and wake up at the set time anyway. You’ll adapt.

-- Sleep in a dark bedroom. No blue (digital) light, and consider wearing an eye mask.

-- During the day, be exposed to full spectrum light early and often.

-- Eat breakfast and lunch one hour later, but keep your last meal of the day well before sunset.