Category Archives: Sleep

The Hidden Health Risks of Daylight Saving Time and Standard Time

12 Sunday Mar 2023

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Every year, most of the 196 countries observe daylight saving time, where clocks are adjusted to move one hour up in the spring and one hour back in the fall. This practice is designed to extend the amount of daylight in the evening, but it can also have significant effects on one’s health.

The following is insightful information as to when and why Daylight Saving and Standard Times started, where it is practiced, the pros and cons, and the hidden health risks of simply changing the clock by one hour.


When DST and ST First Began

The concepts of Daylight Saving Time (DST) and Standard Time (ST) was developed independently by different individuals in different countries during the late 19th and early 20th centuries to help regulate and standardize timekeeping across regions.

Standard Time was developed in the late 19th century in response to the growth of rail travel, which required consistent schedules across different regions. Prior to the establishment of Standard Time, each town would set its own time based on the position of the sun, which made it difficult to coordinate travel and communication.

A Scottish Canadian engineer and inventor named Sir Sandford Fleming proposed dividing the world into 24 time zones in 1879, with each zone using a standard time one hour apart, which would make it easier for people to synchronize schedules and avoid confusion. He coined the word “Standard Time” and his system was eventually adopted by many countries around the world, and is still in use today.

Daylight Saving Time is credited to a British builder named William Willett, who proposed the idea of moving the clocks forward in the summer months to take advantage of the longer daylight hours. He first presented the idea in a pamphlet in 1907, and campaigned for it until his death in 1915.

The idea was eventually adopted by several countries in 1916 after Willett passed and during World War I as a way to conserve energy. Germany became the first country to adopt Daylight Saving Time and other countries, including the United States and the United Kingdom, soon followed suit. The idea was that by moving the clock ahead one hour during the summer months, people would use less electricity for lighting in the evenings, since there would be more daylight.


Changing the Time Around the World

The timing of Daylight Saving Time and Standard Time varies by country and region, rather than by continent. Some countries, like the US, observe Daylight Saving Time and switch to Standard Time on specific dates each year, usually in the spring and fall. However, the dates and times of these changes can vary by country.

For example, in the European Union, Daylight Saving Time starts on the last Sunday in March and ends on the last Sunday in October. However, individual EU countries can choose to opt out of Daylight Saving Time if they wish. In Russia, there is no Daylight Saving Time, and the country observes Standard Time all year round.

Similarly, countries in the Southern Hemisphere may observe Daylight Saving Time during different months than those in the Northern Hemisphere, as their seasons are opposite. For example, Australia observes Daylight Saving Time from October to April, while New Zealand observes it from September to April.

Several countries around the world do not observe Daylight Saving Time or Standard Time altogether. Some of these countries include:

  • Brazil: Certain regions of Brazil do not observe Daylight Saving Time, including the states of Bahia and Goiás.
  • China: Does not observe Daylight Saving Time, although it did briefly experiment with it in the past.
  • Iceland: Does not observe Daylight Saving Time.
  • Iran: Stopped observing Daylight Saving Time in 2021.
  • Japan: Used to observe Daylight Saving Time, but it was abolished in 1951.
  • Nepal: Does not observe Daylight Saving Time or Standard Time.
  • Russia: Abolished Daylight Saving Time in 2011 and now observes Standard Time all year round.


Changing the Clocks in the Untied States

Every year, twice a year in the US, we experience the shift from daylight saving time to standard time and vice versa in most states and territories. For most people, this is a minor inconvenience that requires them to adjust their clocks by one hour. However, this seemingly insignificant change can have significant effects on our health.

As of 2023, there are two US states and several US territories that do not observe Daylight Saving Time or Standard Time:

  • Hawaii: Hawaii s located near the equator, so it experiences very little variation in daylight hours throughout the year. Therefore, there is no need to adjust the clocks for Daylight Saving Time or Standard Time.

  • Arizona: Arizona also does not observe Daylight Saving Time or Standard Time, except for the Navajo Nation in the northeast corner of the state, which does observe Daylight Saving Time. The decision to not observe Daylight Saving Time was made in 1968, with the goal of avoiding the need for residents to adjust their clocks during the hot summer months when air conditioning usage is high.

  • In addition to these two states, there are several US territories that also do not observe Daylight Saving Time or Standard Time. These territories include: American Samoa, Guam, Northern Mariana Islands, Puerto Rico, and the United States Virgin Islands.


The Impact of Daylight Saving Time on Health

Right before spring season starts, we “spring forward” in great anticipating in leaving behind the long winter months (especially for those living the colder US regions) on the second Sunday of every March. We move our clocks one hour ahead and lose an hour of valuable sleep.

This loss of sleep can disrupt our circadian rhythms, which regulate our sleep and wake cycles. Our bodies are accustomed to waking up and falling asleep at a certain time, and when this rhythm is disrupted, it can lead to fatigue, irritability, and decreased productivity. Some of us can change with the one-hour difference right away, others cannot and it may take days or weeks to fully adjust to the change.

The shift to daylight saving time has also been linked to an increase in accidents and heart attacks. Studies have found that the loss of one hour of sleep in the spring can lead to an increase in traffic accidents and workplace injuries. There is also evidence that the disruption of our sleep patterns can increase the risk of heart attacks and other cardiovascular problems.


The Effect of Standard Time on Health

In the fall, when we “fall back” on the first Sunday in November, we move our clocks one hour back and thankfully gain an hour of sleep. While this may seem like a good thing, suddenly going to bed and waking up an hour earlier can surprisingly lead to fatigue and difficulty concentrating. This can also disrupt our circadian rhythms, leading to problems with our sleep and wake cycles.

Moreover, the shift to standard time can also have negative effects on our mood. The shorter days and longer nights can lead to Seasonal Affective Disorder (SAD), a type of depression that is related to the change in the seasons. Symptoms of SAD can include fatigue, sadness, and difficulty sleeping.


Tips for Coping with the Time Change

To minimize the effects of daylight saving time and standard time on your health, here are several suggestions:

  1. Gradually adjust your sleep schedule: In the days leading up to the time change, you can gradually adjust your sleep schedule by going to bed and waking up 15 minutes earlier or later each day until you are back on our normal schedule.

  2. Get plenty of sunlight: Exposure to sunlight can help regulate your circadian rhythms and improve your mood. During the fall and winter months, when daylight is scarce, it may be helpful to spend time outside during the day or invest in a light therapy box.

  3. Stick to a consistent sleep schedule: Try to maintain a consistent sleep schedule, even on the weekends. This can help regulate your body’s internal clock and make it easier to adjust to the time change.

  4. Practice good sleep hygiene: Establishing good sleep habits can help you fall asleep faster and sleep more soundly. This can include things like avoiding caffeine and alcohol before bedtime, keeping your bedroom cool and dark, and avoiding electronic devices before bed.

  5. Be mindful of your health: Pay attention to your body and any changes in your mood or energy levels. If you notice any persistent symptoms, such as fatigue or difficulty sleeping, talk to your healthcare provider.


The transition from daylight saving time to standard time and back again may seem like a minor inconvenience, but it can have significant effects on your health. By taking steps to minimize the disruption to your sleep patterns and mood, you can make the transition easier and reduce the risk of accidents and health problems.

So, the next time the clock changes, be mindful of how it may be affecting your health and take steps to mitigate any negative effects.

Be Fit. Be Strong. Be Well.
Adriana

Preventing the Winter Blues

16 Sunday Nov 2014

Posted by in Diet, Health and Wellness, Setting Goals, Sleep

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week109With the clocks turned back last weekend and the days getting shorter and shorter with each passing day – not to mention the first snow has already fallen before the upcoming Thanksgiving holiday – it’s unfortunately that time of year when many people fall victim to the winter blues.
 
Like clockwork every year, many experience this mood disorder starting around the end of October, or beginning of November, and lasting through the start of spring. Also known as Seasonal Affective Disorder (SAD), this condition of the winter blues can include mild depression, low energy, lack of motivation, increased sleep, social withdraw and a tendency to overeat.
 
Yikes! Not a fun set of symptoms and not a way to live year in and year out.  Fortunately, there are preventive steps one can take to stop the winter blues and not fall victim to the Snow Miser. But it will need a conscious effort throughout these months to keep the winter blues at bay.
 
First, lets take a quick look at SAD and then let’s see what can be down to fight and prevent it from ruining your winter and waistline.
 
With SAD, the lack of sunlight can cause your brain to work overtime producing melatonin, the hormone that regulates your body clock and sleep patterns and a hormone that has been linked to depression. So no, the winter blues is not in your mind; it’s a reality. In fact, approximately a half million of the U.S. population suffers from winter SAD! Three-quarters of the sufferers are women and onset is typically early adulthood. For me, it started in my 20’s.
 
Ok, how to fight it. I’ve broken it down to easy areas that one can adjust your daily life to conquer their blues.
 
Attitude
You have to have a positive state of mind that you will not let the lack of sun effect your mood this year or next or ever! Make a promise to yourself, that this winter, you take the necessary preventive steps to combat this and not succumb. The mind is a powerful thing and can empower you to accomplish anything you set your mind to achieving.
 
Sunlight
The lack of sun is the main culprit here. Sunlight provides Vitamin D and releases the necessary neurotransmitters in the brain that affect mood in a positive manner. Hence, seeing the sun and feeling it’s rays every day is just as important as someone who gets seasick who needs to see the horizon when sailing at sea. So make an effort to get outside every single day – even if it’s bitter cold – and connect with the sun. Soak up that sunlight. Push back your window drapes to let the sun shine into your home and sit near a window when at the office. Also, start your day with a morning walk or run outside and take stroll outside during your lunchtime. You can also try using full spectrum light bulbs at home, which mimic natural light, and invest in a 10,000 lux light box for added light therapy.
 
Location
Location, location, location! Yes, this definitely makes all the difference in the world for SAD suffers. The farther north from the equator you reside, the greater the risk you are to experiencing some degree of winter depression as SAD is more common with those living in cloudy regions or at high latitudes. Only about 1% of Florida residents have some winter-specific discomfort or depression compared to 10% or more with those living in Pennsylvania and north. So if you can live closer to the equator, than do so. If you can’t, just be ready every season with your fighting attitude and take the necessary steps to combat.
 
Diet
What you eat makes all the difference in the world, especially in the wintertime when the blues can set in and cause weight gain. By all means, try to limit your alcoholic consumption – which can bring you down – and avoid processed and refined foods. While they may feel comforting to a person feeling down, they actually can affect your mood swing and zap your energy levels. So be certain to eat as healthy as you and stay hydrated. Also, keep a food journal, if only for this time of year. “Reporting” should make you more conscious of what you are putting between your lips and help you to stay on track of not overeating.
 
Exercise
If you ever need a time to get out and exercise, wintertime is the time! For a minimum of 30 minutes a day every day. Yes, it’s cold outside and the last thing you might want to do is exercise, but you simply must. Exercising will release that much-needed endorphin high, lower your stress, anxiety and depression, and burn calories. You will also gain more energy for your day and a more positive attitude.
 
Sleep
Even though bears love to hibernate in the winter, there is no real biological need for people to get extra sleep during the winter despite feeling sleepier and having less energy. Resist the urge to sleep more. Your body clock is triggered by light and dark so make to make a conscious effort to get your sleeping habits into a regular sleep cycle. Go to bed at approximately the same hour every night and wake up the same time the following morning with a solid 7.5 to 9 hours of sleep.
 
Socialization
Final recommendation is to stay connected with family and friends. Remaining active and social interaction is very important, especially at this time of year. So no matter how cold it is outside and how early the sky gets dark, make plans to get out of your home and stay involved with your inner social circles and regular activities. Perhaps now is the time to take up a new hobby or join a new activity group. Snowed in? Make a simple phone call, chat through Skype, get connected with social media, and don’t forget to a walk in the fresh snow with our next-door neighbor. Remember, never underestimate the power of friendships and fun activities!
 
Follow the above measures every day and your winter blues should be greatly diminished. Note I said “every day” as since this is a seasonal disorder, you will need to follow the above remedies every day until springtime. Skip a day or two and you’ll begin to feel yourself plummet back into the blues. So stay ahead and above. You can do this. You’ve got this!
 
Be Fit. Be Strong. Be Well.
Adriana

Fitness Apps Worth a Download and a Whirl!

03 Friday Jan 2014

Posted by in Diet, Exercising, Health and Wellness, Nutrition, Personal Trainer, Running, Sleep, Top 10 Lists, Training, Yoga

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week80Yes, like there is for just about everything else these days, there are apps for fitness. Several. Probably hundreds if I dig far enough. So which one to use? Which ones are the best? Well, as 2014 is off and rolling with many new health and fitness resolutions in sight, there is no better time than now to download one or two of these popular fitness apps to help you stay in shape, on track and on goal. Below are just 10 of them for Apple wireless devices since that is what I use to test and use them!

Fitness Buddy (Buy) – With 1700+ unique exercises, 1000+ HD videos, and a workout journal at your fingertips, it’s no wonder this popular app has received accolades from Gizmodo, ESPN Magazine and even Jay Leno. This app will help revolutionize and revitalize your gym regimen with comprehensive exercises for all major equipment, including barbell, EZ curl bar, dumbbells, kettlebells, resistance bands, and stability balls. By Azumio, Inc. Requires iOS 5.0 or later. Compatible with iPhone, iPad, and iPod touch. Optimized for iPhone 5.

HealthyOut (Free) – I saw this app promoted on GMA and had to immediately go download it and give it a go. Of course, due to the TV appearance, the app crashed with all of the requests. Once in, pre-select your diet style – such as gluten free, high protein, low calorie, vegan, Paleo and even Weight Watchers, Atkins, and more  – then the app will locate area restaurants for eat-in or take-out that meet your nutrition preferences. By HealthyOut. Requires iOS 5.0 or later. Compatible with iPhone, iPad, and iPod touch. Optimized for iPhone 5.

iMuscle (Buy) – If you’re looking to improve or change up your workouts, check out this app which will guide you through 450 different lifts and stretches to create a customized balanced workout without having to hire a physical trainer. There are great illustrations and written instructions for those already familiar with most exercises. By 3D4Medical.com, LL. Requires iOS 6.0 or later. Compatible with iPad 2 and newer.

Lose it! (Free) – This is one of the first health and fitness apps I downloaded to my iPhone. Keep tracking of what you eat, how much of it, and all if it’s nutrient values (including calories) can not be in the palm of your hand. There are a number of name-brand food items or you can add your own. It also takes your daily exercise into account. By FitNow, Inc. Requires iOS 5.0 or later. Compatible with iPhone, iPad, and iPod touch.

MyFitnessPal (Free) – This award-winning app has won accolades for many reasons, including hosting the largest food database of any iPhone calorie counter with over 3,000,000 foods! It is hands-down is one of the best all-in-one calorie counter and exercise trackers with its enormous catalog of foods, meals, and recipes. It even includes barcode scanner for finding packaged foods’ nutritional information. By MyFitnessPal.com. Requires iOS 6.0 or later. Compatible with iPhone, iPad, and iPod touch. Optimized for iPhone 5.

Runkeeper (Free) – Are you a runner or a cyclist? How about a hiker or walker? If so, downloading this GPS app is a must! Filled with motivational cues and an opportunity to connect with workout buddies, this is a great little app to track your cardio. See detailed stats around your pace, distance, and time plus get notified when you hit new personal bests and milestones. By FitnessKepper, Inc. Requires iOS 6.0 or later. Compatible with iPhone, iPad, and iPod touch. Optimized for iPhone 5.

ShopWell – Healthy Diet & Grocery Food Scanner (Free) – Want quick assistance reading food labels to find healthier foods and achieve your nutrition goals? Consistently ranked as one of the top health and fitness apps, with ShopWell all you need to do is scan the bar code and it will reveal nutrition facts panels, calorie count, and ingredients to help you match foods meeting your dietary needs. Scan foods in booth supermarket and at home. By YottaMark, Inc. Requires iOS 4.3 or later. Compatible with iPhone, iPad, and iPod touch. Optimized for iPhone 5.

Sleep Cycle Alarm Clock (Buy) – If you are thinking, “No, I don’t need another alarm,” then you are mistaken. This “intelligent” clock not only wakes you in the lightest sleep, but analyzes your sleep. Getting enough sound sleep is just as crucial to being healthy as a healthy diet and regular exercise. This app uses the accelerometer in your iPhone to monitor your sleep movements in addition to providing metrics about how well you slept. By Maciek Drejak Labs. Requires iOS 5.0 or later. Compatible with iPhone, iPad, and iPod touch. Optimized for iPhone 5.

VigorWay (Free) – This is the first social network designed to give active health and fitness enthusiasts a place to share their journeys and connect with others. Surround yourself in an online world with those who eat, sleep, breath, and believe in your healthy lifestyle! Use the active categories and Geo-Tag system to see the most trending and motivational pictures across the world and get the latest news and articles from the most reputable resources. By Vigor Health & Fitness, LLC. Requires iOS 6.0 or later. Compatible with iPhone, iPad, and iPod touch. Optimized for iPhone 5.

Yoga Studio (Buy) – Voted runner-up in “Best App Ever” Awards 2012 and recommended by MacLife, Fox, MSN, The Guardian, Huffington Post and others, this ultimate yoga app allows users to play, customize, and schedule easy-to-follow HD video yoga classes. Easily create unique HD video classes or participate in one of 30 ready-made yoga classes with HD videos. 20 ready-made pose blocks readily available plus library of over 280 poses with detailed advice and instructions. By Modern Lotus. Requires iOS 6.0 or later. Compatible with iPhone, iPad, and iPod touch. Optimized for iPhone 5.

Remember in the end, all apps are personal choices that best fit you, your fitness lifestyle, and ultimate goals. Select apps that have features, an interface, graphics, and support that meet or exceed your expectations. You may have to try a few before determining which your prefer. If you find others you would like to add to this list, please post!

Be Fit. Be Strong. Be Well.
Adriana

Sleep: An Essential Ingredient to a Healthy Well-Being

21 Monday Mar 2011

Posted by in Diet, Sleep

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Many of us take getting a good night’s sleep for granted, and instead put it last on our priority list when burning the candle at both ends. We realize we need the sleep and that it is important. But often it’s thought we’ll catch the extra snooze on Saturday and Sunday when many times this doesn’t occur since other responsibilities or activities pop up on the weekend.

Like regular workouts and a healthy diet, a good night’s sleep is just as important to our bodies and our minds to function effectively and efficiently. Sleep is another vital ingredient to a healthy well-being and it impacts nearly every area of our daily life. Not only does it refresh the body and the mind, but regular sleep habits will make you feel your best.

Most people don’t realize how much sleep they need and why it is so important to their well-being. Studies have shown that sleep plays an essential role in promoting physical health, longevity, and emotional well-being and that our bodies regulates our sleeping habits, the same as it regulates our eating, drinking, exercising and breathing. Other studies confirm that people who get the right amount of sleep on a regular basis tend to live longer and, overall, have healthier lives than those who sleep too few or even too many hours each night.

When our bodies do not get enough sleep, our bodies recognizes and remembers the sleep deficit and expects and needs us to return the missed zzz’s in the very near future. When the catch up on sleep doesn’t occur, problems can develop, such as forgetfulness, moodiness, poor concentration, slower reaction times, injuries, health issues such as heart disease and diabetes, weight gain and less mojo for exercising and activities. Even a shorter lifespan.

How much sleep each person actually needs differs from individual to individual. Some people need a great deal of sleep, while others require only a minimum. I happen to need at least eight hours of sleep every night which is the average. Finding your right amount of sleep hours and remaining consistent about are both key. Even better is going to bed and rising at the same times day in and day out.

Regular, good nights’ rest improves the quality and the length of your life. Other benefits include helping to keep your heart healthy, helping to reduce stress, improving your memory and mood, reducing your chances of diabetes, helps to repair your body and helps control body weight issues.

Eating the right foods in the hours before you hit the hay may help you fall asleep faster and deeper. Ten foods that will help you snooze are almonds, cherries, bananas, oatmeal, hard-cooked eggs edamame, miso soup, herbal teas, dairy and cereal. Ten foods that will make you toss and turn during the night include caffeine, aged cheeses, spicy foods, processed or smoked meats, tomato-based sauces, energy drinks, ginseng tea, milk chocolate and alcohol.

So find the best ritual for you before going to bed. May it be reading a book, a glass of warm milk or some snuggle time with your honey. Snooze away and awaken to another great day in your life.

Be Fit. Be Strong. Be Well.
Adriana

My Secrets to Aging Young – Part 3

28 Monday Feb 2011

Posted by in Anti-Aging, Diet, Skincare, Sleep

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While aging is a natural process and cannot be stopped, there are preventative measures one can take to slow down the development. To look younger and vibrant, not only is it important to take proper care of your body physically, but internally with your diet and sleep and externally with your skin. In this final installment of “My Secrets to Aging Young,” I will reveal what I do for my daily diet, shuteye and daily skincare.

Daily Diet. Like most of us, I love to eat. Fortunately, I can afford to consume more than the recommend daily allowance since I have maintained my high metabolism through my exercising and genes. But  even though I could get away with eating almost anything, I do make the effort to eat a daily balanced diet that is about 95% healthy. My diet is full of at least 50% fruit and vegetables daily, protein with almost every meal eaten and very healthy snacks in between, such as yogurt, nuts, seeds, fruit and raw veggies.

A typical day’s menu for me will include a whole wheat item, eggs or oatmeal cereal for breakfast plus fresh fruit. Lunch is usually a fresh green salad with chicken, tuna or shrimp tossed in. Dinner varies, but a favorite is a white fish and hot green veggies. My daily sweet treat  is an ounce or two of dark chocolate, usually after breakfast. From time-to-time, I eat what I refer to as my “cheat-cheat” foods; an occasional dessert after dinner, a hot dog at a ball game or a slice of cheese pizza during a party. I try to keep processed foods to a bare minimum, very little whites, rarely any red meat, and no caffeine, lunchmeats or saturated fats.

Sleep. Like regular workouts and a healthy diet, a good night’s sleep is just as important. It improves your concentration, sharpens your reflexes, regulates your hormones and reduces stress. Not getting enough shuteye can cause you to age quicker as well as cause forgetfulness, moodiness, slower reaction times and even weight gain. I know my body needs the average eight to nine hours of sleep every night, and I make an effort to get it. Lights out is by ten if I need to be up by six, and sooner if I need to rise earlier. If I go a few nights without getting my eight hours, not only do I see it in the dark circles that appear under my eyes, but my face lacks a healthy glow, my body becomes a bit sluggish and my cadio workouts are not nearly at full capacity.

 

Skincare. The sooner one takes close care of their skin, the better. Your face, neck, hands and other parts of your body will reflect  your age as accurate, older or younger. Most of us wake up and splash on some cold water or perhaps apply a facial cleanser in the morning. Many roll into bed at night without washing the undetected collect grime, letting it sit overnight on our aging skin.

I take my skincare very seriously and have done so only for last 10-15 years as I was late to seeing the importance. I was one of the ones who took my skin for granted. Now I cleanse my face twice a day with glycolic-based skin products and exfoliate regularly with products that I originally purchased from a physician. I swear by their results and could never part with them.

When cleansing, I pay particular attention to zones that can age quicker, such as the neck, hands and knees and also use my facial products on these areas as well. I apply a daily moisturizer to my entire body, cocoa butter on certain areas and, for about the past 20 years, massage castor oil into my face and neck to keep muscles firm and enhance my skin tone, a skin secret my mother shared with me many years ago. Once or twice a week, I apply a mud pack masque to my face and the aging zones in addition to my belly which tightens and smoothes your skin. I also apply prescription-strength Retina-A to my face and aging zones almost daily, sometimes twice, which aids in the exfoliating.

When in the sun, I skip the Retina-A and apply sunscreen throughout the day to help shield my body from the harmful rays that pre-age your delicate skin. I use lip balm with a SPF for added protection on my lips and wear sunglass and a hat to protect my smooth face. Additionally, I drink water throughout the day to hydrate my skin and keep my healthy glow.

I hope you found my tips to looking young helpful and useful. Remember, anti-aging is not just about exercising, diet and taking care of your body, but also about having a positive outlook on life. Avoid stress, laugh every day and appreciate all that life has to offer.

Be Fit. Be Strong. Be Well.
Adriana