Extra hour this weekend offers chance to repair sleep debt
Doctors say using the full 60 minutes added by the Nov. 1 clock change can lower blood pressure and stress levels.
By Layla Richardson ·
Americans gain one hour of sleep on Sunday, Nov. 1, but most will only use part of it. Dr. Mike Varshavski, a family medicine physician, warns that people typically capture just 60% of the bonus time, averaging about 36 minutes of extra rest.
The Harvard Health Letter confirms this gap between potential and practice. It notes that falling back does not automatically equal sleep gain. Varshavski advises that readers should actively use the full extra hour to catch up on slumber.
Using the extra time to sleep can benefit the heart. Varshavski states that gaining an hour of rest is not harmful and may be cardioprotective. He explains that extra sleep can lower fight-or-flight activation, reduce blood pressure, and decrease overall physiologic stress.
The body’s internal clock requires adjustment after any time change. The American Heart Association notes that the March transition, when clocks spring forward, causes an increase in heart attacks and strokes in the days that follow. The fall transition is less severe because it aligns more closely with the natural circadian rhythm.
Despite the milder impact, the daily routine still shifts for several days. Experts recommend giving the body extra care during this period. Varshavski suggests starting to adjust the nighttime routine by 10 to 20 minutes in the days before the change.
To maintain a consistent schedule, he advises focusing on wake-up time rather than bedtime. He also recommends eating healthy food, exercising, and getting morning sunlight to help regulate the body’s internal clock.
Varshavski encourages a holistic approach to health during this adjustment period. He says, "Think about health holistically. There are other healthy habits to conquer during this time."
