Spring forward with caution

PADUCAH, KY March 5, 2026 — When clocks spring forward this Sunday, the adjustment may seem small. Yet research shows the sudden shift in sleep and circadian rhythm can temporarily increase certain health risks.

The main risk associated with losing an hour of sleep is sleep deprivation and the stress it puts on the body by disrupting its circadian rhythm, or the physical, mental and behavioral changes that follow a 24-hour cycle. This can cause an increase in risk of stroke and heart attack in the days following the time change. Another side effect is a decrease in physical and mental performance, which can cause increased risk of traffic accidents. Like jetlag, a person’s body will eventually adjust to this.

“Chronic sleep deprivation creates a domino effect across the entire body,” said John Busclas, MD, Baptist Health Medical Group Family Medicine in Metropolis. “Beyond weight gain and poor mental health, it significantly increases the risk of heart attack and stroke.”

Dr. Busclas notes that the impact isn't just physical, but cognitive. “You’ll often see a decrease in mental sharpness and critical thinking. When your day-to-day functioning is impaired like that, it eventually takes a toll on both your quality of life and your longevity.”

To navigate the upcoming time change, Dr. Busclas suggests a proactive approach: 

• Move your bedtime up by 30–60 minutes a few days early.
• Stay hydrated, water intake supports overall sleep quality.
• Reset your routine by using the time change as an opportunity to ditch screens for a book or journal.

Sleep is the body’s chance to recharge, heal, and consolidate memories,” Dr. Busclas says. “Whether you’re recovering from an injury or just trying to perform your best at work, that 7–8 hour window is essential for refueling for the day ahead.”

By being mindful of the potential risks of Daylight Savings time and the proactive steps to take in preparation, people can ensure a smoother transition.

If you find yourself struggling with the time change, schedule an appointment with Dr. Busclas by calling 618.524.3795.