Time To 'Spring Forward' In AL: Daylight Saving Time Approaches

ALABAMA — Daylight saving time begins in less than two weeks almost everywhere in the United States, and Alabamians will “spring forward” — that is, move their clocks ahead one hour at 2 a.m. — on Sunday, March 13.

Hawaii and most of Arizona don’t observe daylight saving time, having opted out of the Uniform Time Act of 1966, which mandated daylight saving time.

And although “springing forward” is often associated with the beginning of spring, the vernal equinox doesn't occur until the Sunday after that, on March 20. Daylight saving time ends this year on Sunday, Nov. 6, when clocks will “fall back” an hour.

In Arizona, where the temperature can routinely reach a scorching 115 degrees, it’s a matter of retaining earlier sunsets and cooler evening temperatures. But the decision not to participate in the time adjustment isn’t absolute in Arizona. Daylight saving time is observed on the Navajo Reservation, which surrounds the Hopi Reservation, which doesn’t.

Because Hawaii is far south of mainland states, with a latitude similar to Mexico City's, lawmakers there haven’t seen the need to increase the hours of daylight. The U.S. territories of American Samoa, Guam, Northern Mariana Islands, Puerto Rico and the United States Virgin Islands also don’t observe daylight saving time.

At least 22 states have introduced legislation this year to switch to year-round daylight saving time, year-round standard time or allow voters to decide the issue, according to the National Conference of State Legislatures. Another 18 have trigger laws on the books that would take effect if Congress were to allow such a change.

Daylight saving time has been around since World War I. But it became the law of the land more than 50 years ago with the Uniform Time Act of 1966, though the exact dates — now the second Sunday in March and the first Sunday in November — have changed some over the years.

Sen. Tommy Tuberville (R-AL) joined an effort Feb. 2 to make daylight saving time permanent across the country, becoming a cosponsor of the Sunshine Protection Act, originally introduced by Senator Marco Rubio (R-FL), to further show support for modernizing the antiquated practice of adjusting daylight hours twice a year.

"Alabamians have made it clear that springing forward and falling back should be a thing of the past," Tuberville said. "Centuries ago, a time change might have made sense, but it doesn't today. An additional hour of sunshine during cold winter months would be welcome news for folks on their way to work and kids on their way home from school. It just makes sense to pass the Sunshine Protection Act."

Who really benefits from the time change?

Proponents may argue that longer evenings motivate people to get out of the house. The extra hour of daylight can be used for outdoor recreation such as golf, soccer, baseball, running and more. It also benefits the tourism industry.

However, critics say the drawbacks outweigh the benefits. The time change can mess with our body clocks and circadian rhythms, making for some restless nights and sleepy days. It also is difficult to quantify the economic cost of the collective tiredness caused by daylight saving time, but studies have found a decrease in productivity after the spring transition.

Tips To Help Adjust

So, what are the best ways to avoid sleep deprivation? The U.S. Centers for Disease Control and Prevention says this already affects about one-third of adults in the United States. Here are some tips:

• You know it's coming. Go to bed an hour early Saturday, and make sure you get seven to eight hours of sleep.
• Get the kids to bed early, too. They pay more attention to their internal clocks than timepieces, so implement the routine Saturday night to help them adjust to the brighter-than-usual bedtime, so they'll be set up for a good night's sleep before school Monday.
• Be patient with the kids. They may throw temper tantrums or show signs of frustration, but it's usually short-lived. Adults can also be cranky during the first several days after the time switch. You'll get over it, too.
• New baby? Pretend nothing has changed. That means taking the baby outside, even if it's cold, to help the baby's internal clock adjust. Getting 30 minutes of sunlight first thing in the morning will help you, too.
• Limit your vices. That shot of booze may seem like a good idea, but it will fragment your sleep. And, of course, limit your caffeine intake in the late afternoon and evening. Chamomile tea or a glass of warm milk is a better choice.
• Don't eat a big meal right before bedtime, either.
• If you are using the extra hour of daylight at the end of the day for exercise, make sure your session ends at least three hours before bedtime, because the energy boost that exercise gives you can cause insomnia.
• Wind down with a relaxing activity, such as a warm bath or shower, gentle stretching, or yoga.
• Let the sun shine in. Experts say that pulling back the curtains and allowing the sun to shine in the windows in the morning improves alertness during the day. You're also more likely to feel sleepy when it is time to go to bed.
• Turn off the bright lights an hour or two before you go to bed — yes, even the television, your computer and other electronic devices. Read a relaxing book or listen to soothing music instead.
• Don't give in to the urge for a long nap. Take a brief power nap if you need, but longer naps will disrupt your sleep schedule and make it more difficult to adjust to daylight saving time.
• Make your bedroom a sleep sanctuary — dark, quiet, well ventilated and at a slightly cooler temperature.