Daylight Saving Stats and Tips To Ease “Spring Ahead” Suffering

A Better Sleep Council survey conducted in February 2013 exposed how Americans really feel about turning their clocks one hour ahead every spring - consensus: it’s not easy. The survey verified what many experts have said for years - one hour of sleep loss generates a sleep-starved society of epidemic proportions. ^[1]

See the details of the Better Sleep Council survey and secondary research below, as well as trusted Better Sleep Council solutions to avoid "spring ahead" sleepiness that can make the upcoming time change - and every other morning - easier to handle.

Survey Details: Conducted in first quarter 2013 with a statistically representative sample of U.S. adults (21+); a sample size of 1,038 yields a confidence interval of 95 percent +/- 3 percent. Secondary research noted below.

More Difficult Than Your Average Monday:

• More than half (61%) of U.S. adults say they feel the effects of daylight saving time the Monday after resetting their clocks
  • Workers are less productive without sleep
    • 74% of workers over 30 who report not getting adequate sleep say sleepiness affects their work ^[2]
  • We see an increase in traffic/machine accidents
    • 4% admit to actually getting into traffic accidents due to lack of sleep
    • 9% of Americans say they’re likely to fall asleep at inappropriate moments such as when driving or in a meeting ^[3]
• 39% of U.S. adults claim that daylight saving time affects their mood
  • 4% admit to being much less pleasant to be around
  • 5% even go as far as saying that the Incredible Hulk has nothing on them

The Rest of the Week Doesn’t Look Much Better:

• U.S. adults typically feel the effects of daylight saving time for days
  • 11% of U.S. adults say it takes them more than a week to get back to normal after resetting their clocks
  • Another 29% say it takes them a full week
• Women have a harder time adjusting than men
  • Nearly half (46%) of women need a week or more to feel back to normal compared to one-third (32%) of men
• Younger adults (18-34 years old) need more time to adjust than older adults
  • 43% of younger adults need at least one week to adjust compared to:
    • 39% of ages 35-54
    • 28% of ages 55+

When asked what things they have done that they attribute to getting less sleep:

• 12% of respondents reported that they forgot to do something
• 7% reported being late to work or an appointment
• 5% reported acting irrationally
• 4% reported getting into an automobile accident
• Other responses included:
  • Less productive at work
  • Overate
  • Locked themselves out of the house
  • Threw away valuable items
  • Failed a test
  • Drove to the wrong location
• Some of the more peculiar responses included:
  • Got in shower with underwear on
  • Thought about the unthinkable
  • Put soap in the baby bottle
  • Went to the ATM to order food
  • Stepped on a cat
  • Walked into wrong bathroom
  • Told off-color jokes
  • Went to work on a day off
  • Made the coffee wrong
  • Wore slippers outside
  • Put clothes on inside-out
  • Put paycheck in garbage

Solutions are not out of reach. The Better Sleep Council offers tips for surviving the "spring ahead" to ease Americans' transition to daylight saving time. In a society already suffering from lack of sleep, it's the simple things that can make a big difference.

Better Sleep Council’s Top Ten Tips for Surviving Daylight Saving Time:

1. Gradually Transition into the Time Change
   To minimize the impact of the switch to daylight saving time, make gradual adjustments. Go to bed 15 minutes early, starting several days before the change.
2. Sleepy? Take a Quick Nap
   If you feel sleepy after the change to daylight saving time, take a short nap in the afternoon – no more than 20 minutes long.
3. Commit to 7-8 Hours of Sleep
   The average adult needs 7-8 hours of quality sleep each and every night. Work backward from your wake time and commit to getting at least 7 hours of sleep every night.
4. Keep Regular Sleep Hours
   Make sleep a priority by keeping consistent sleep (bedtime) and wake schedules – even on the weekends.
5. Exercise During the Day
   Even moderate exercise, such as walking, can help you sleep better. Just make sure you don’t work out within two hours of bedtime.
6. Avoid Caffeine and Alcohol before Bed
   Alcohol and caffeine (found in coffee, tea, chocolate, soft drinks, etc.) can interfere with sleep habits. Smokers should also avoid tobacco before bed, as it can lead to poor sleep.
7. Eat Light at Night
   Finish eating at least 2-3 hours before bed. Eating too close to bedtime can interfere with sleep quality.
8. Relax before Bed
   Create a bedtime ritual that is relaxing. Experts recommend reading a book, listening to soothing music or soaking in a hot bath or shower.
9. Create a Sleep Sanctuary
   Transform your room into a haven of comfort and relaxation. Make sure your room is cool, quiet and free of distraction for the best possible sleep.
10. Evaluate Your Mattress and Pillows
    Evaluate your mattress and pillows for proper comfort and support. If your mattress is seven years old or older, it may be time for a new one. In general, pillows should be replaced every year.

^[1] The Centers for Disease Control and Prevention labeled lack of sleep as an American epidemic in March 2011. http://www.cdc.gov/features/dssleep/index.html#References

^[2] "Go Ahead, Hit the Snooze Button," The Wall Street Journal, Jan. 2013 http://online.wsj.com/article/SB10001424127887323301104578257894191502654.html

^[3] "Insomnia and the Performance of US Workers: Results from the America Insomnia Survey" SLEEP 2011 http://www.journalsleep.org/ViewAbstract.aspx?pid=28247