Is it harder to spring forward or fall back?

The Harder Shift: Why Springing Forward is Tougher Than Falling Back

Daylight Saving Time (DST) is a twice-yearly ritual, a societal tug-of-war with the sun, aimed at maximizing daylight hours during waking hours. While the concept seems simple enough – shifting the clock forward one hour in the spring (“springing forward”) and back one hour in the fall (“falling back”) – its impact on our bodies is anything but straightforward. And while both transitions can be disruptive to our natural circadian rhythm, one direction of this temporal shift consistently proves more challenging: springing forward.

Our internal clocks, regulated by the suprachiasmatic nucleus (SCN) in the brain, are intricately linked to the light-dark cycle. The SCN dictates our sleep-wake cycle, hormone release, and other essential bodily functions. When we abruptly shift the clock forward in spring, we effectively impose an earlier sunrise, forcing our bodies to adjust to a new schedule before they’re ready. This is akin to experiencing a mild form of jet lag, albeit one imposed upon an entire population.

The difficulty lies in our bodies’ inherent preference for extending the day rather than shortening it. Falling back in autumn allows us to gain an extra hour of sleep, which generally aligns with our natural inclination towards longer evenings. While this shift can still cause some mild disorientation, it’s often perceived as a welcome respite rather than a jarring disruption. Our bodies find it comparatively easier to adjust to a later sunset and a subsequently later wake-up time.

Springing forward, on the other hand, requires us to abruptly awaken an hour earlier than our bodies anticipate. This sudden shift can lead to a cascade of negative effects, including:

• Sleep deprivation: Losing an hour of sleep, even seemingly insignificant, can accumulate and lead to chronic sleep debt.
• Reduced alertness and cognitive function: Daytime sleepiness, difficulty concentrating, and impaired decision-making are common consequences.
• Mood disturbances: Irritability, anxiety, and even depressive symptoms can be exacerbated by the disrupted sleep patterns.
• Increased risk of accidents: Studies have shown a correlation between the spring forward transition and an increase in traffic accidents and workplace injuries.

While the transition to and from DST is a societal norm, the impact on our individual biological clocks is undeniable. Understanding that springing forward presents a more significant challenge to our internal rhythms allows us to better prepare for the shift and mitigate its negative effects. Prioritizing sleep hygiene in the weeks surrounding the time change, gradually adjusting sleep schedules in the days leading up to the shift, and exposing ourselves to bright light in the morning can help ease the transition and minimize the disruption to our internal timekeepers.