The No. 1 Way to Protect Your Heart Health During the Fall Time Change, According to a Doctor

Daylight saving time can be hard on the heart when people lose an hour of sleep in the spring, but there’s another period of adjustment coming this weekend.Clocks “fall back” one hour on Sunday, Nov. 1, as daylight saving time ends and standard time begins, adding an extra hour to that day.Doctors are clear about what to do with that bonus 60 minutes.Heart Health Tip of the Day: Make the Most of the Extra Hour of SleepThis is your opportunity to catch up on slumber.“Try to make use of the full extra hour, as research indicates folks only make use of about 60% of that extra time, averaging around 36 minutes of extra sleep,” Dr. Mike Varshavski, a family medicine physician, tells TODAY.com.Most people don’t take advantage of the extra hour of sleep, the Harvard Health Letter confirms, noting “’fall back’ doesn’t equal sleep gain.”Gaining an hour of sleep, especially in a sleep-deprived society, is not problematic for the heart, he adds, noting that some evidence suggests it may even be cardioprotective by lowering fight-or-flight activation, blood pressure and overall physiologic stress.Why It MattersEvery clock adjustment is a jolt for the body’s circadian rhythm, or internal clock, which can disrupt sleep routines.The March transition, when clocks “spring forward” and people lose an hour of sleep, is particularly rough with an increase in heart attacks and strokes in the days following the time change, the American Heart Association noted.Fewer adverse effects come with the fall transition back to standard time, which is “more aligned with our circadian rhythm,” experts say. But it still throws off the daily routine for a few days.It’s worth giving your body a little extra TLC during this time and be cognizant things may feel a little different.How to Get StartedPlan ahead and start adjusting your nighttime routine by 10 to 20 minutes a few days before the transition to standard time, Varshavski advises.When it comes to setting a consistent bedtime, it’s usually better to focus on the wake-up time, he adds.As always, eat healthy food, exercise and get some sunlight in the morning, which helps regulate the body’s circadian rhythm.“Think about health holistically. There are other healthy habits to conquer during this time,” Varshavski says.TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.