Time is a factor in every aspect of your business productivity. While your primary focus is to have a daily schedule for getting things done, you’re also tracking time changes for events and connections to others in different time zones.
However, when the time clock changes, you either gain or lose an hour of business productivity thanks to the introduction of Daylight Saving Time. In March, it seems like a gift of an extra hour of work time as your new routine sets in. Then, comes November, and there’s time stealing back an hour of productivity from you.
Originally, time was set as Standard Time. This was done to aid early weather forecasting and set railroad schedules. By dividing the globe into evenly spaced meridians time zones, all time within a geographic region is the same.
Daylight Saving Time was introduced during World War I as a means of saving energy. By advancing the clock one hour, one hour of artificial light was saved and one hour of working daylight was gained.
This remains the official seasonal time adjustment, even though saving energy is no longer a primary factor. The idea of extra sunlight is still advantageous to many businesses and lifestyle activities.
The Problem You Have with Time
While you might think a dip in business productivity can be written off to changes back and forth between Daylight Saving Time and Standard Time, the actual problem comes from your internal time clock.
You have different internalized time systems, but the primary one is your Circadian 24-hour rhythmic clock running your body and brain’s ability to be productive.
When an external time clock changes, your internal time clock is disrupted and it in turn, affects your business productivity.
Your Circadian Time Clock
Circadian time runs on a 24-hour biological cycle with approximately 7 to 8 hours allocated to sleep. One of its key functions is to regulate the relationship between light exposure and sleep.
Morning light triggers the increased production of the hormone cortisol for alertness and mental and physical functioning. As daylight naturally decreases, so does cortisol. In response, the hormone melatonin increases to initiate sleep and declines as morning approaches.
Artificial light and the abrupt change to Daylight Saving Time delay melatonin production and sleep onset. When switching back to Standard Time, the circadian time is disrupted again by an hour of less sleep. Melatonin and cortisol production must recalibrate to help you readjust to a new sleep and waking pattern.
Forgive the pun, but none on this happens like clockwork. Some will adjust rather quickly and others may take days to weeks until they are back to feeling normal and being productive.
How to stay productive when the time clock shifts?
One of the oddities that trick the brain is looking at a timer and trying to reconcile what it says with what the light or darkness from what your external environment suggests.
When traveling through different time zones, there’s an expectation that the exposure to the amount of light or darkness will vary considerably. Mentally and physically the body will be out-of-synch and feeling alert or sleepy at the wrong time.
However, a shift in the seasonal time clock is only one hour of a change in time. Even that one hour is enough to throw off your ability to be productive because it has disrupted your internal Circadian clock of how you sleep.
Here are several things you can do to minimize the effect on your sleep during a seasonal time change.
Returning to Standard Time – set clocks back an hour; gain an hour of sleep
- The week before, begin going to bed a little bit later each night until you’ve set your bedtime ahead an hour.
- If your normal bedtime is 10 pm, it now becomes 11 pm.
- 11 pm becomes the new Standard Time of 10 pm
- At the same time, reset your alarm clock to get up a little bit later each day
- If your normal wake up time is 7am, it now becomes 8 am
- 8 am becomes the new Standard Time of 7 am
- Temporary supplements that have been recommended to increase relaxation and promote sleep include Melatonin, GABA, Magnesium, and Valerian. Always consult with your healthcare professional if using any of these supplements is right for you.
- Increase daylight exposure time or use simulated sunlight lamps to compensate for shorter daylight in some areas.
- Avoid late in the day caffeine, alcohol and use of blue light emitting devices
- Schedule exercise earlier in the day, not later in the day
- Mood changes and depression (especially for women) occur more often
- The advantage of an extra hour of sleep is disputed
- Night owls and early birds are more at home in this time zone
Returning to Daylight Saving Time – set clocks ahead an hour; lose an hour of sleep
- The week before, begin going to bed a little bit earlier each night until you’ve set your bedtime an hour later.
- If your normal bedtime is 10 pm, it now becomes 9 pm.
- 9 pm becomes the new Daylight Saving Time of 10 pm
- At the same time, reset your alarm clock to get up a little bit earlier each day
- If your normal wake up time is 7 am, it now becomes 6 am
- 6 am becomes the new Daylight Saving Time of 7 am
- Temporary supplements that have been recommended to increase relaxation and promote sleep include Melatonin, GABA, Magnesium, and Valerian. Always consult with your healthcare professional if using any of these supplements is right for you.
- Avoid late in the day caffeine, alcohol and use of blue light emitting devices
- Schedule exercise for later in the morning
- Scheduling additional nap time is recommended
- There may be morning irritation, crabbiness, and need for more coffee
- The loss of an hour of sleep overall is considered more detrimental
Most people find it very stressful and disorienting to abruptly shift when there is a seasonal time change. By adjusting your bedtime time over a period of a week’s time, sleep disruption will be less disconcerting because your internal clock will have time to readjust. And, the new time will match your usual clock time for going to bed or waking up.
What does this mean for your business productivity?
Consistent, good sleep means your brain is able to be productive when you need it the most in your business. Brains cells get to be repaired, rejuvenated and re-energized. New neuron connections are made. Toxins, debris, and dead cells are cleared. And, information is able to be organized and processed into short term and long term memory.
However, according to Dr. Daniel Amen, brain imaging expert, neuroscientist and psychiatrist,
“… a lack of sleep is associated with lower overall blood flow to the brain, which can compromise brain function, will power and mood.”
So, no matter what time it is, making sure you get your consistent 7-8 hours of sleep is key to maintaining your business productivity.
Have you noticed if changing from Daylight Saving Time to Standard Time, or vice versa influences how productive you are in your business?
Resources
http://www.newsy.com/videos/daylight-saving-time-shown-to-cause-increase-in-depression/
https://www.psychologytoday.com/blog/evolutionary-psychiatry/201611/your-brain-daylight-savings
https://en.wikipedia.org/wiki/Standard_time
Images – Pixabay 499038
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The time change has definitely made me less productive. I am going to start exercising earlier in the day to see if that helps me get back into my groove. Thanks.
Good idea, Rachel. It will definitely increase the blood flow to your brain and make you feel more in-synch.
I moved back to live in Jamaica in the Spring of 2015 where they no longer adjust to Daylight Savings Time – just Standard Time year round. I’d basically forgotten the impact one hour can make in the cycle until clocks moved back an hour last week while I’m in Florida. What I have noticed is I get sleepy earlier, which is odd because I’m a midnight person, and am able to get up earlier with less effort.
After reading your article, Joyce, I realize that because I’ve been away from the twice yearly changes, my body is finding it a bit more challenging to adjust. While I know this in theory, the way you broke it down, brought a lot of clarity. Thank you.
Your welcome Yvonne. Moving to a location without a time change puts you back into the cycle of the natural world which is a more gradual transition than the forced Daylight Saving time.
Hi Joyce,
Great post and very interesting on what happens to us when we have to change the clocks back or forward and how it affects our production 🙂 Thanks for sharing the awesome tips for helping us deal with the change in time 🙂
Glad you found it helpful Joan. Something having a background understanding for certain things helps us make adjustments and cope better.
Honestly, I don’t see the fall time change as having an hour stolen from me. I see it as more time to get things done. I exercise earlier in the day and even though it gets dark sooner, I’m OK with that. All that being said, I wish we’d stop messing with the clocks. There is no longer a reason to have DST. Just like there is no longer a reason to have political parties or the Electoral College. 🙂
Your feeling about not having a reason for Daylight Saving Time is shared by many others, Jackie. More and more people are finding that it really doesn’t serve a purpose anymore.There’s even an online petition circulating to end it. Let’s hope we give up the idea, it would make thinks so much easier.
I am with Nancy. I live on the border where one state doesn’t do daylight saving and one that does – for the past 12 years no daylight saving for us. great advice though for those that do xx
Wow, Suzie. Glad you’re enjoying the benefits of no daylight saving time, but how confusing when you go across the state line.
Fortunately we don’t have Daylight Savings in India, Joyce, but I do remember all the adjustments that I had to make when I worked in Europe. The first few days were a challenge – like a jet lag and then the rhythm would set in. Wonderful tips. Thanks for sharing.
Vatsala, how lucky you are to be able to follow the natural rhythms of sunrise and sunset in India. I believe that the negative impact of changing seasonal time is becoming more apparent and at some point, governments will give it up.
Hi, Joyce
The time shift does affect us. Your tips really help us to transit ourselves with the time shift. My friends said they want to go to sleep at 5 P.M. now because it is so dark.
While we stayed in Arizona for a few years, we enjoyed there were no time shift.
Like your post.
Stella Chiu
Stella, when I first came to Arizona I thought they were behind the times by not making the seasonal time change. Now, that I’ve been here a while. I wouldn’t want to go back. You get to understand how important it is for the mind and body to be in-synch with the natural world. Thanks for sharing.
Great tips.. I don’t really see a change, for me… other than a loss of an hour or sleep or gain… but you know… our bodies still fight it… and it’s hard to deal with the driving at peak hours.. usually omw to the gym in the am or usually soccer practice in the evening time and feeling later than it is or the other way… but I still work the same during the day. I think that is why they do it at 2-3 am… so nobody misses work hours.. unless you work shift work, I guess. Hmm
You raise a good point, Kristen. I never thought about the time they set for changing back and forth. The idea of doing it between 2-3 am makes sense in terms of work hours but it must play havoc on the shift workers. You either get off work an hour earlier or you have to work an hour more. What a bummer for them when they have to work an hour more.
Really helpful Joyce. Most of my adult life the time change hardly affected me at all because I lived in Hawaii and they don’t change the clocks there. Now that I’m back on the mainland I have to admit the change did throw me for a loop – my dog as well. It’s like she’s saying to me, “I don’t care that the clock says it’s only 4am my stomach says it’s 5am and that’s when I get fed!” 🙂
Darn those dogs, Marquita. They stick to their schedule no matter what. Hopefully, the both of you can plan ahead for the next time change so it won’t be so disruptive for the both of you.
This was so informative. Luckily I don’t have a problem with the time changes, but when I flew home from India (a 25 hour flight) it took me three weeks to get on a normal schedule again. I taught my granddaughter how to allow the light in a little at a time in the morning to help her naturally awake. For those with SAD, it’s great to see that Costco carries the Light Screens for under $50! Great help especially in the darker areas of the US. Thanks for the information!
Candess, thanks for the heads up about Costco selling the Light Screens. It’s very helpful for those you are affected by the seasonal changes. It also points out how much our bodies are attuned to the natural rhythms of light.
Great tips for how to deal with time changes. I find I get really thrown off when the clicks move ahead or back
Sorry to hear you get thrown off by the time changes, Lisa. Hopefully the tips it will be of help.
thanks for this history on Daylight savings. I had always heard it had to do with daylight farmers needed to work in the fields. living in Arizona, I have not had to adjust anything for time changes (we do not change) However, since I work with those in the Midwest and West Coast, I have to adjust my time frame for contacting them
Yes, I thought it was for the farmers as well, Alene. But, among those opposed are farmers. It seems it’s especially bad for dairy farmers. Guess the cows don’t like getting up an hour earlier or waiting an hour later to be milked.
I always feel like such a slug when the time changes. I find it’s easier for me to adapt to a significant time difference, like when I travel abroad, than it is for me to adjust to Daylight Savings Time or to travel across one or two time zones. It’s amazing how our circadian rhythms work.
Yup! How the circadian rhythm works is amazing. I wish that we would adapt our lives more to the natural world.
I struggle when daylight savings time ends. This explains a lot of what I am dealing with. Thank you for the tips.
Your welcome Sabrina. I’m glad this gave you some more insight into what’s happens when the time shifts back and forth.
Great tips in this article Joyce. I didn’t realize Daylight Savings started during WWI. In Australia, we’re enjoying the extra light that gives us and I always find I’m most motivated during this time.
I love the extra sunlight too, Tami. It’s so much more motivating. But, when the seasons change I find myself turning on more lights.
The biggest challenge for me when we set the clocks back as we just did, is the loss of the hour of daylight in the afternoon. It does effect my mood and although I get outside and walk at mid-day, I find overall the ‘fall back’ in the autumn is very challenging, especially knowing winter is just around the corner. Great tips on how to counter the time changes and based on my experiences, I agree with you Joyce, for some of us, no matter what we do, it seems like it has a longer disruptive impact than for others!
Thanks for sharing your experience, Beverley. Losing that 1 hour seems to make a big difference for a lot of folks. By getting out in the sunlight as much as possible is the best thing you can do.
Reading about your attention to handling the time shift just makes me realize that I am not at all as productive as I could be. That kind of attention to detail and to staying on rhythm of work and productivity is inspiring to me and I will try to absorb some of these lessons in my own life. Thank you, Joyce!
Sometimes we are so into our lives that we don’t notice that something as seasonal as changing time can affect our productivity. I always find I get so much more done when I wake up early and it’s light already. Hope the planning ahead is the least disruptive and works out for you.
I never liked Daylight Saving Time. I always felt “off” during that time of year. Unfortunately, it’s now 7 months out of the year. Fortunately for me, I moved to Arizona in 2008, and Arizona doesn’t do Daylight Saving Time. It took me no time to adjust to “real” time year round. It’s so wonderful not to have to run around the house (and car) changing clocks twice a year.
I’m with you, Carol. I’ve been in Arizona since 2011. At first, it was a bother to try and figure out the changing time zones for everyone else. But, I feel more of a sense of nature rhythm here.
These are great tips, Joyce! Everyone seems to be having such a hard time with the time change. Luckily, I don’t much use an alarm (unless I have to get up in the middle of the night to get to a dog show. Lol). And I go to bed about the same time, no matter what the clocks say. That sentence seems somewhat of a contradiction!
What a great map you’ve created for avoiding the disruption!
It’s an interesting point, Susan where we all fall into the habit of running our lives by what the time clock reads. One of the blessings of having your own business is being able to ignore it. Thanks for sharing.
Great tips Joyce. Here in Arizona we can maintain our circadian rhythms year round since we don’t change our clocks.
Yes, Nancy. We are the lucky ones.