The doctor reveals how summer time can be harmful to your health

Welcome to Ask Doctor Zac, a weekly column from news.com.au. This week Dr. Zac Turner the benefits of daylight saving time.

ASK: Hello Dr. Zac, every year the same conversation breaks out in my family when Daylight Saving Time begins. I love daylight saving time, but they keep finding reasons why it isn't necessary. I'm looking for new ways to convince them. Surely there must be health benefits to having more sunlight? Is there any medical benefit to daylight savings time since I definitely love “springing forward” in the spring and “falling back” in the fall? – Jason, 31, Ocean Shores, NSW

ANSWER: There is scientific evidence as to why daylight saving time can be harmful to your health.

It all has to do with one factor: one hour less sleep.

While an extra hour of daylight can provide some benefits, losing an hour of sleep, even temporarily, can impact your physical and mental health. I will break down both the positive and negative aspects of Daylight Saving Time from a medical and health perspective.

When we “skip forward” by an hour, most of us lose an hour of sleep. This disruption to your normal sleep routine can have a significant impact on your health, especially if you already have issues with sleep quality. Research shows that even a small reduction in sleep can lead to worsening cognitive function, decision-making ability and overall performance, especially in the first few days after the time change. It sounds like Daylight Saving Time is a policy that turns the population into Oscar the Grouch.

Studies have shown that losing an hour of sleep can affect brain function in the short term. A reduction in sleep affects the prefrontal cortex – the area responsible for executive functions, decision-making and attention. It's kind of like your brain's maturity tank. As a result, individuals may experience shorter reaction times, poorer judgment, and increased susceptibility to errors in everyday activities, including driving and work-related tasks. This could lead to accidents at work or mistakes at home. So yes, you could blame bad decisions on daylight saving time.

Your mood can also be related to lack of sleep. After losing an hour of sleep, you may feel more irritable, anxious, or stressed. Shortened sleep duration is also associated with an increased risk of mood disorders, such as depression.

Parents in particular should consider how this time change will affect their children, who may find it more difficult to adjust to the time change. After summer time, children and young people often become more restless and may show increased irritability and difficulty concentrating at school. During this time the witching hour scale is turned upwards.

Beyond the cognitive and emotional consequences, sleep deprivation can also impact cardiovascular health and metabolism. Sleep disturbances after Daylight Saving Time (DST) are associated with an increase in heart-related events and a transient increase in blood pressure, particularly in those with underlying medical conditions.

There are also links between weight gain and cardiovascular disease in DST.

Now let's play devil's advocate and explain the positive aspects of daylight saving time. It brings some notable health benefits, especially due to increased exposure to sunlight. Longer daylight hours can have a positive impact on your mood, mental health and overall well-being.

One of the most significant health benefits of more sunlight is increasing vitamin D production. Vitamin D plays an important role in immune function, bone health and mental well-being. The additional daylight can encourage more outdoor activities, allowing for greater sunlight exposure and improved vitamin D synthesis.

Adequate vitamin D levels have also been linked to a lower risk of depression, improved immune function and better sleep quality. So while losing an hour of sleep may initially disrupt your schedule, the long-term benefits of increased sun exposure can help stabilize mood and improve overall health.

For those prone to seasonal affective disorder (SAD), the extra hour of daylight can be a powerful antidepressant. SAD is a type of depression that typically occurs in the winter months when daylight hours are reduced.

The longer daylight hours provided by DST can promote outdoor activities such as walking, cycling and gardening, which have been shown to reduce stress and anxiety. In addition, exposure to natural light helps regulate the production of serotonin, a neurotransmitter that promotes feelings of well-being and happiness.

To minimize the negative effects of losing an hour of sleep while reaping the benefits of increased sun exposure, consider the following strategies.

In the days leading up to Daylight Saving Time, try going to bed 10-15 minutes earlier each night to ease the transition. This gradual adjustment allows your body to adjust to the time change without disrupting your circadian rhythm.

Maintaining good sleep hygiene can make a significant difference during the transition. This includes creating a calming bedtime routine, limiting caffeine and alcohol consumption in the evening, and reducing screen time before bed.

After the time change, make a conscious effort to spend more time outdoors, especially in the morning hours. Exposing yourself to early daylight can reset your internal clock and reduce the grogginess that often accompanies the time change.

Physical activity is a powerful tool for mental and physical health. Exercise helps reduce stress, improve mood and regulate sleep patterns. Whether it's a brisk walk in the park, a yoga session, or a bike ride, staying active can ease the transition to daylight saving time and support overall well-being.

As with any change, planning and self-care can help you adapt to daylight saving time while protecting your health and well-being.