Washington Prepares To 'Spring Forward' For Daylight Savings Time

WASHINGTON — Whether you revel in the extra hour of sunlight before you settle in for the evening or dread the twice-a-year ritual, daylight saving time begins Sunday, March 13, almost everywhere in the United States.

Residents in 48 of the 50 states 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.

Washington is one of several states that has tried to end the practice, but cannot do so without federal approval. Last year, Washington Sen. Patty Murray took to the Senate floor and introduced the Sunshine Protection Act, which would have done away with the biannual time change.

"To put it simply, Americans want more sunshine and less depression," Murray said. "For goodness' sake, voters across the country have shown they support this, research shows this is good for public health, and studies demonstrate real economic benefits."

63 percent of Americans would like to ditch daylight savings permanently, according to a recent Economic/YouGov poll. Unfortunately for them, Murray's bill did not make its way out of Congress, so Washington will spring forward once again this year.

Including Washington, 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.

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.

"Studies have shown our switch to standard time can increase rates of seasonal depression as well as heart problems and risk of stroke," Murray said. "Researchers also believe that if we made Daylight Saving Time permanent, there would be fewer car accidents and evening robberies thanks to a more regular schedule and extra hour of sun. And there are studies that indicate permanent Daylight Saving Time could offset reduced economic activity that we see during standard time and even lead to greater energy savings."

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.