Ahead of another time change, debate rages on
Which is better? Standard time or daylight saving time?
On Sunday, Nov. 1, many Canadians will see time fall back, gaining an hour in the return to standard time (ST).
Ah, fall — that time of year when everything is spiced with pumpkin, old Halloween costumes are dusted off, and we get one blissful extra hour of sleep as we fall back to standard time (ST).
On Nov. 1, many jurisdictions across Canada will fall back an hour as daylight saving time (DST) ends for another year.
For many of us, it’s a way to catch up on some extra sleep that we need, since a majority of Canadian adults are not meeting the minimum of seven to nine hours of sleep per night.
The opposite of course is DST, where we spring forward an hour and actually lose an hour of sleep, temporarily adding to the sleep debt that many of us already have.
So why do we rotate between the two, and is one better than the other?
History of daylight saving
Many of us were told to blame the farmers for bringing in DST.
The truth is, it was first implemented in — wait for it — Port Arthur, Ont., in 1908.
This was followed by Australia, Great Britain, Germany and then the U.S., who implemented it as a means of conserving fuel (mostly coal) by reducing the need for artificial light during the First World War.
Since that time, there have been numerous studies that suggest any benefit of saved energy during the summer months are offset by the winter months.
Regardless of which side you lean to (DST or ST), pretty much everyone is in agreement that we hate having to switch back and forth between the two.
Daylight saving vs. standard time
The debate has now shifted to which one is better. And the gloves are coming off.
People are confused by DST and ST.
Very simply, DST has us wake up earlier (in darker hours) and gives us sunlight later in the day and evening hours.
On the surface, this sounds great! We can stay up longer and cram more into our evening hours.
Businesses such as restaurants, tourism and entertainment venues will see the commercial benefit.
Detrimental effects of DST
The downside of DST? We are harming ourselves physically, mentally and emotionally.
Light is the primary synchronizer of our body clock, keeping our circadian rhythms in harmony with each other and the light-dark rotation of our planet.
As a diurnal species, we are designed to rise with the sun and set with the sun.
What DST does is force us to work against the planet, causing our rhythms to not only drift, but desynchronize. Waking up when it’s still dark outside becomes more difficult, as we’re programmed to get our best sleep during those hours.
The result is that we wake up with more sleep inertia — that groggy feeling that makes us want to throw our alarm through the wall into the room next door.
Think of how this may affect you. We now have groggy bus drivers transporting our groggy kids to school, and groggy commuters wreaking havoc on the roads as we try to make our way to work.
What about those who work night shifts, you ask? Won’t it help them? To some degree, yes. But it will make their dayshift assignments a real problem!
We will see more errors and incidents at the worksite in the morning hours and poorer shift handovers during the morning exchange. There is no benefit to rotating shift workers.
The argument for permanent ST
The later we have sunlight exposure due to DST, the harder it will be to fall asleep at our “normal” bedtime.
You will be pushed to a later start time, not only because of the psychological effect of light at in the evening, but because light reduces melatonin production — our natural sleep hormone.
Melatonin helps us fall asleep and stay asleep. Without it, we incur less quantity and quality of sleep.
There are additional consequences to this, including a negative impact on our immune system (hello, COVID-19) and our mood (welcome, anti-depressants) and less clean-up of the toxins in our brain from the double whammy of being awake longer and getting less sleep (nice to meet you, Alzheimer’s disease).
Leading sleep neurobiologists and circadian researchers worldwide are in agreement — to keep our body clock in sync with our solar clock, it is best to eliminate DST and stay on permanent ST.
The results speak for themselves:
- better sleep
- longer sleep
- improved mental health
- improved immune systems
- safer commuting
- safer work environments.
Now, where can I find a good pumpkin latte?
Mike Harnett is a human factors specialist and president of Solaris Fatigue Management in Vancouver.
I’ll Sleep When I’m Dead: Sleep FAQs Part 2
In my previous blog, we reviewed frequently asked questions I get at conferences, such as why we get up to pee in the middle of the night, what my dreams really mean, and how to reclaim sleep after bringing a baby into the mix. In Part 2, we delve into the impact of technology, sleep disorders, prescription meds and of course, non-prescription sleep aids.
1. I’ve heard looking at my smart phone can be bad for my sleep. How come?
All of our smart technology is driven by blue-enriched LED light. Within the full spectrum of light, there is a particular blue stream that has a direct effect on our ability to sleep by suppressing the production of Melatonin and affecting our circadian drive. Melatonin is our natural sleep hormone. It’s what helps us fall asleep and stay asleep.
During daytime hours, blue light exposure (including sunlight) is excellent. It can enhance our moods, improve focus and concentration, and actually help us sleep better at night. However, it’s all about timing and any night time exposure (after the sun has gone down) is strongly discouraged. Since the impact of light is affected by distance, small handheld devices like smart phones, e-readers, IPads, tablets and laptops are more damaging due to their proximity to your eyes than a big screen TV across the room.
While many devices have dimming features to ease eye strain, that is not the same as a blue light filter and will do nothing to prevent the suppression of melatonin. Most of our newer devices have built in blue-light filters to reduce this damaging effect. Check if your device has one. Go into settings, display, and then look for either “night shift” or “blue light filter” to activate it.
If you’re a day worker, use the automated “sunrise to sunset” feature. If you’re a shift worker, you may want to select specific times for it to activate. Your screen will turn a pink or orange-ish hue and greatly improve the chances of you getting a restful sleep. If your device doesn’t have a blue light filter, there are plenty of free blue light filter apps available online.
2. I’ve heard you can buy Melatonin. Do you recommend it?
Here’s what we know. It has been heavily marketed in recent years as a safe way to help get sleep, but synthetic melatonin is not the same as what your body produces, and does not take you through the sleep cycle like natural melatonin. Many side effects have been noted, including excessive grogginess the next day after you use it, upset stomach, and very vivid, horrific nightmares. It is also not recommended for people who have a history of depression, as it can enhance these feelings, or a history of seizures.
Recent scientific literature is advising that you restrict the use of Melatonin on a temporary basis, such as when you’re travelling across time zones, to help offset jetlag, but not to use it on a regular basis as a sleep aid. Not everybody produces, or requires, the same amount of melatonin, and the timing of taking it is just as important as the amount. For example, some need it earlier in the day than others. As for parents giving it to children, there simply isn’t enough long term research on the effects of children, but given what we know about the effects on adults, why take the risk of giving them nightmares or affecting the quality of their sleep.
If you suspect your lacking melatonin, a safer and gentler alternative is the natural supplement called L-Tryphtophan. It is the precursor needed for the body to produce serotonin in the gut, which ultimately is synthesized into our own natural version of melatonin.
3. How do I know if I have a sleep disorder?
Very simply, if you wake up unrefreshed and struggle to stay alert throughout the day, you could have a sleep disorder. If it takes you longer than 30 minutes to fall asleep, and you wake up several times during the night and can’t fall back asleep, you could have a sleep disorder. Most importantly, if someone tells you that you snore loudly, or has heard you gasp or choke during the night, you could have a sleep disorder. In this case, you may be suffering from Obstructive Sleep Apnea (OSA).
OSA is becoming more and more prevalent and is probably the most dangerous. It’s the result of something blocking our airway while we sleep. We literally stop breathing. When it repeatedly lasts for more than 10 seconds, you officially have OSA. This means we starve both the heart and the brain of oxygen, and this leads to all kinds of other significant health issues including cardiovascular disease and stroke. It also means we don’t get through all of the sleep stages that we need to because every time we gasp for air, it wakes us up and kicks us out of the sleep cycle, thus preventing us from getting the recuperative sleep we need. You’ll be constantly exhausted, unable to focus, and emotionally drained.
While obesity is a prime contributor to the onset of OSA (a size 17 neck for men and 16 for women is a primary risk factor), that doesn’t mean other people can’t have airway obstructions. Adults and kids alike can have enlarged tonsils or adenoids that block the airway. A narrow palette with a wide tongue could collapse back into the throat during sleep. Sleeping on your back is also a known cause. Heavy smokers, drinkers and those using sedatives are at high risk, as they all cause the muscles of the throat and tongue to relax and collapse on themselves.
It has been reported that 1 in 4 Canadian adults have symptoms of OSA. If you think this may be you, book an appointment at a sleep clinic to get checked out. Depending on the severity, you may be outfitted with either a dental appliance (minor OSA) or a CPAP machine (severe OSA). A CPAP machine is one that provides continuous positive air pressure to ensure the airway stays open while you sleep and is the most effective method for combatting OSA. Check if your benefit plan covers the cost of these devices.
4. What sleep medication would you recommend?
In short? None. And not only because I’m not a Doctor. Both prescription and non-prescriptions medications (including melatonin) disrupt your natural sleep cycle so they don’t replicate normal sleep patterns. Alcohol needs to be included here, as many people turn to is as a sleep aid.
Prescriptive medications (benzodiazepenes) are highly addictive and their use should be limited to being a last resort and only under the strict guidance of your doctor. However, even over-the-counter meds can create high tolerances and come with other side-effects. More importantly, taking medication only treats the symptoms, not the problem. Stress is a common cause of sleep disturbance, in addition to those previously mentioned. You need to address the heart of the matter for the best results!
Presidential Pillow Talk
As Canadians, we sit back with beer in hand, (*insert team name here) hockey jersey on, orange-fingered and covered with the dust of cheezies (look it up), bemused as we channel surf during commercial breaks to catch glimpses of the chaos that is the American Presidential Election unfolding to the south of us.
I realize that we as outsiders should hold our opinions to ourselves. But come on… this is no ordinary election! Still, I will refrain from trashing/endorsing either candidate and instead, attempt to rationalize their behavior based on science. Ok, just Trump. I can’t explain Hillary.
As someone who specializes in fatigue management, perhaps I can shed some (blue) light on Trump’s communication style. Let’s look at the facts.
Fact #1. Last November, Trump eloquently bragged about his lack of need for sleep. “You know, I’m not a big sleeper,” he said. “I like three hours, four hours, I toss, I turn, I beep-de-beep, I want to find out what’s going on.”
Now we all like a good beep-de-beep now and again, but this lack of sleep has been an ongoing habit of his for over a decade. In 2004 in his bestselling book, Think Like a Billionaire, he wrote,
“Don’t sleep any more than you have to. I usually sleep about four hours per night.” There’s also been mention of him getting as little 90 minutes! Keep in mind that many groups use sleep deprivation as a form of mental torture.
There are two issues of concern with Trump’s slumber habits. First, he is not getting the essential amount of sleep for the brain and body to fully repair itself. The short term consequences will show up
in real time, such as impaired judgement (“I could stand in the middle of 5th Avenue and shoot somebody and I wouldn’t lose voters,“), trouble with complex decision making (“Rarely is the question asked: Is our children learning?”), reduced tolerances to stress and increased aggressiveness (“I’d like to punch him in the face”), and lack of memory consolidation (“I never said that”).
The long term consequences are even more devastating, with science now proving the link between restricted sleep and mood disorders, brain inflammation, and several dementias including the onset of Alzheimer’s.
And although research has yet to prove it, I’m sure there’s a connection to his hair.
Fact #2. Second, and by his own admission, he’s a twitter addict and famous for using technology in the middle of the night. All of our backlit devices (smartphones, tablets, laptops, e-readers) use blue LED. While any light exposure at night is bad, blue wave length is especially damaging as it prevents the production of melatonin, our body’s natural sleep hormone. It’s what helps us fall asleep and stay asleep. So even if he wanted to get more sleep, it could be possible that he can’t, and now he just believes (erroneously, as most people do) that his body doesn’t actually need more sleep than what it’s allowing him.
Now I can’t say for sure whether or not this is the case with Donald, nor am I suggesting he’s using these devices every night. He may have blue-blocking apps that reduce the blue light effect, or maybe he wears sexy orange tinted glasses to bed while tweeting out his latest gems, but even those controls won’t eliminate the problem completely.
I suppose that we have to acknowledge that he could be one of the approximately 1% that carries a mutation of the DEC2 gene which plays an important role in regulating daily total sleep time requirements. These individuals have been known to function at the same level of most people but with needing only half the sleep to fully recuperate instead of 8 like the rest of us, but only for the short term. The science is quick to point out that there will still likely be long term consequences related to health impacts if this pattern continues over time.
Ok, so maybe he’s a mutant. Again, not saying there’s anything wrong with that unless you’re taller than a skyscraper and eating Manhattanites for breakfast. Just making a point.
In summary, I have attempted to explain why Donald Trump may be exhibiting extreme temperaments, poor memory, and unclear thoughts at times. As for Hilary, a wikileaks document from 2011 reveals that she is regarded by her staff as a “champion napper” and big on caffeine to boost her alertness. If so, the drug test that Trump is insisting on may reveal nothing more than overdose of Starbucks (think Tim Horton’s with twice the flavour but four times the cost). Rumor has it, she can afford it.
This is not a judgement on either one’s political skills or presidential aspirations. Who am I to judge someone else’s country? Remember, I’m Canadian.
We’re nice!
I’ll Sleep When I’m Dead: Sleep FAQs Part 2
In my previous blog, we reviewed frequently asked questions I get at conferences, such as why we get up to pee in the middle of the night, what my dreams really mean, and how to reclaim sleep after bringing a baby into the mix. In Part 2, we delve into the impact of technology, sleep disorders, prescription meds and of course, non-prescription sleep aids.
1. I’ve heard looking at my smart phone can be bad for my sleep. How come?
All of our smart technology is driven by blue-enriched LED light. Within the full spectrum of light, there is a particular blue stream that has a direct effect on our ability to sleep by suppressing the production of Melatonin and affecting our circadian drive. Melatonin is our natural sleep hormone. It’s what helps us fall asleep and stay asleep.
During daytime hours, blue light exposure (including sunlight) is excellent. It can enhance our moods, improve focus and concentration, and actually help us sleep better at night. However, it’s all about timing and any night time exposure (after the sun has gone down) is strongly discouraged. Since the impact of light is affected by distance, small handheld devices like smart phones, e-readers, IPads, tablets and laptops are more damaging due to their proximity to your eyes than a big screen TV across the room.
While many devices have dimming features to ease eye strain, that is not the same as a blue light filter and will do nothing to prevent the suppression of melatonin. Most of our newer devices have built in blue-light filters to reduce this damaging effect. Check if your device has one. Go into settings, display, and then look for either “night shift” or “blue light filter” to activate it.
If you’re a day worker, use the automated “sunrise to sunset” feature. If you’re a shift worker, you may want to select specific times for it to activate. Your screen will turn a pink or orange-ish hue and greatly improve the chances of you getting a restful sleep. If your device doesn’t have a blue light filter, there are plenty of free blue light filter apps available online.
2. I’ve heard you can buy Melatonin. Do you recommend it?
Here’s what we know. It has been heavily marketed in recent years as a safe way to help get sleep, but synthetic melatonin is not the same as what your body produces, and does not take you through the sleep cycle like natural melatonin. Many side effects have been noted, including excessive grogginess the next day after you use it, upset stomach, and very vivid, horrific nightmares. It is also not recommended for people who have a history of depression, as it can enhance these feelings, or a history of seizures.
Recent scientific literature is advising that you restrict the use of Melatonin on a temporary basis, such as when you’re travelling across time zones, to help offset jetlag, but not to use it on a regular basis as a sleep aid. Not everybody produces, or requires, the same amount of melatonin, and the timing of taking it is just as important as the amount. For example, some need it earlier in the day than others. As for parents giving it to children, there simply isn’t enough long term research on the effects of children, but given what we know about the effects on adults, why take the risk of giving them nightmares or affecting the quality of their sleep.
If you suspect your lacking melatonin, a safer and gentler alternative is the natural supplement called L-Tryphtophan. It is the precursor needed for the body to produce serotonin in the gut, which ultimately is synthesized into our own natural version of melatonin.
3. How do I know if I have a sleep disorder?
Very simply, if you wake up unrefreshed and struggle to stay alert throughout the day, you could have a sleep disorder. If it takes you longer than 30 minutes to fall asleep, and you wake up several times during the night and can’t fall back asleep, you could have a sleep disorder. Most importantly, if someone tells you that you snore loudly, or has heard you gasp or choke during the night, you could have a sleep disorder. In this case, you may be suffering from Obstructive Sleep Apnea (OSA).
OSA is becoming more and more prevalent and is probably the most dangerous. It’s the result of something blocking our airway while we sleep. We literally stop breathing. When it repeatedly lasts for more than 10 seconds, you officially have OSA. This means we starve both the heart and the brain of oxygen, and this leads to all kinds of other significant health issues including cardiovascular disease and stroke. It also means we don’t get through all of the sleep stages that we need to because every time we gasp for air, it wakes us up and kicks us out of the sleep cycle, thus preventing us from getting the recuperative sleep we need. You’ll be constantly exhausted, unable to focus, and emotionally drained.
While obesity is a prime contributor to the onset of OSA (a size 17 neck for men and 16 for women is a primary risk factor), that doesn’t mean other people can’t have airway obstructions. Adults and kids alike can have enlarged tonsils or adenoids that block the airway. A narrow palette with a wide tongue could collapse back into the throat during sleep. Sleeping on your back is also a known cause. Heavy smokers, drinkers and those using sedatives are at high risk, as they all cause the muscles of the throat and tongue to relax and collapse on themselves.
It has been reported that 1 in 4 Canadian adults have symptoms of OSA. If you think this may be you, book an appointment at a sleep clinic to get checked out. Depending on the severity, you may be outfitted with either a dental appliance (minor OSA) or a CPAP machine (severe OSA). A CPAP machine is one that provides continuous positive air pressure to ensure the airway stays open while you sleep and is the most effective method for combatting OSA. Check if your benefit plan covers the cost of these devices.
4. What sleep medication would you recommend?
In short? None. And not only because I’m not a Doctor. Both prescription and non-prescriptions medications (including melatonin) disrupt your natural sleep cycle so they don’t replicate normal sleep patterns. Alcohol needs to be included here, as many people turn to is as a sleep aid.
Prescriptive medications (benzodiazepenes) are highly addictive and their use should be limited to being a last resort and only under the strict guidance of your doctor. However, even over-the-counter meds can create high tolerances and come with other side-effects. More importantly, taking medication only treats the symptoms, not the problem. Stress is a common cause of sleep disturbance, in addition to those previously mentioned. You need to address the heart of the matter for the best results!
Presidential Pillow Talk
As Canadians, we sit back with beer in hand, (*insert team name here) hockey jersey on, orange-fingered and covered with the dust of cheezies (look it up), bemused as we channel surf during commercial breaks to catch glimpses of the chaos that is the American Presidential Election unfolding to the south of us.
I realize that we as outsiders should hold our opinions to ourselves. But come on… this is no ordinary election! Still, I will refrain from trashing/endorsing either candidate and instead, attempt to rationalize their behavior based on science. Ok, just Trump. I can’t explain Hillary.
As someone who specializes in fatigue management, perhaps I can shed some (blue) light on Trump’s communication style. Let’s look at the facts.
Fact #1. Last November, Trump eloquently bragged about his lack of need for sleep. “You know, I’m not a big sleeper,” he said. “I like three hours, four hours, I toss, I turn, I beep-de-beep, I want to find out what’s going on.”
Now we all like a good beep-de-beep now and again, but this lack of sleep has been an ongoing habit of his for over a decade. In 2004 in his bestselling book, Think Like a Billionaire, he wrote,
“Don’t sleep any more than you have to. I usually sleep about four hours per night.” There’s also been mention of him getting as little 90 minutes! Keep in mind that many groups use sleep deprivation as a form of mental torture.
There are two issues of concern with Trump’s slumber habits. First, he is not getting the essential amount of sleep for the brain and body to fully repair itself. The short term consequences will show up
in real time, such as impaired judgement (“I could stand in the middle of 5th Avenue and shoot somebody and I wouldn’t lose voters,“), trouble with complex decision making (“Rarely is the question asked: Is our children learning?”), reduced tolerances to stress and increased aggressiveness (“I’d like to punch him in the face”), and lack of memory consolidation (“I never said that”).
The long term consequences are even more devastating, with science now proving the link between restricted sleep and mood disorders, brain inflammation, and several dementias including the onset of Alzheimer’s.
And although research has yet to prove it, I’m sure there’s a connection to his hair.
Fact #2. Second, and by his own admission, he’s a twitter addict and famous for using technology in the middle of the night. All of our backlit devices (smartphones, tablets, laptops, e-readers) use blue LED. While any light exposure at night is bad, blue wave length is especially damaging as it prevents the production of melatonin, our body’s natural sleep hormone. It’s what helps us fall asleep and stay asleep. So even if he wanted to get more sleep, it could be possible that he can’t, and now he just believes (erroneously, as most people do) that his body doesn’t actually need more sleep than what it’s allowing him.
Now I can’t say for sure whether or not this is the case with Donald, nor am I suggesting he’s using these devices every night. He may have blue-blocking apps that reduce the blue light effect, or maybe he wears sexy orange tinted glasses to bed while tweeting out his latest gems, but even those controls won’t eliminate the problem completely.
I suppose that we have to acknowledge that he could be one of the approximately 1% that carries a mutation of the DEC2 gene which plays an important role in regulating daily total sleep time requirements. These individuals have been known to function at the same level of most people but with needing only half the sleep to fully recuperate instead of 8 like the rest of us, but only for the short term. The science is quick to point out that there will still likely be long term consequences related to health impacts if this pattern continues over time.
Ok, so maybe he’s a mutant. Again, not saying there’s anything wrong with that unless you’re taller than a skyscraper and eating Manhattanites for breakfast. Just making a point.
In summary, I have attempted to explain why Donald Trump may be exhibiting extreme temperaments, poor memory, and unclear thoughts at times. As for Hilary, a wikileaks document from 2011 reveals that she is regarded by her staff as a “champion napper” and big on caffeine to boost her alertness. If so, the drug test that Trump is insisting on may reveal nothing more than overdose of Starbucks (think Tim Horton’s with twice the flavour but four times the cost). Rumor has it, she can afford it.
This is not a judgement on either one’s political skills or presidential aspirations. Who am I to judge someone else’s country? Remember, I’m Canadian.
We’re nice!