Israel Shifts to Winter Time, Experts Advise Sleep Adjustments

Israel will transition to winter time on Saturday night, October 25th, at 2:00 AM, moving clocks back one hour to 1:00 AM. While this change theoretically grants an extra hour of sleep, experts note it can still disrupt the body's biological clock. Emerson Wickwire, Director of Sleep Medicine at the University of Maryland Medical Center, explains that these twice-yearly shifts alter sleep cycles. However, the shift to winter time is generally less disruptive than the move to daylight saving time, according to Dr. Tarouj Ali, a sleep medicine specialist. Studies indicate adults sleep an average of 30-40 minutes longer on the day of the transition to winter time, whereas the shift to daylight saving time has been linked to increased health and safety risks.

Despite being less disruptive, the change to winter time can still cause minor issues like waking up earlier than planned, daytime fatigue, or feeling tired earlier in the evening. Dr. Ali notes that the body's internal clock doesn't immediately sync with the official time change. This can be particularly challenging for young children, early risers, and shift workers, whose natural sleep patterns may be further disrupted. For shift workers, operating against their biological clock, an additional hour's shift can exacerbate issues with alertness.

To ease the transition, experts recommend gradual adjustments. Dr. Ali suggests delaying bedtime by 15-20 minutes each night for three to four days leading up to the change. Getting enough sleep in the days prior is also crucial, as advised by Wickwire, to mitigate potential sleep loss effects. Improving sleep quality involves avoiding screens and stimulating content before bed and maintaining consistent sleep and wake times year-round.

Exposure to natural morning light is highlighted as a key factor in adapting to the new time. Spending 15-20 minutes outdoors shortly after waking can help regulate the body's internal clock. If waking up earlier than desired, it's advisable to wait until the intended wake-up time to expose oneself to morning light, to avoid reinforcing an early waking habit. The article also touches upon the ongoing debate in the US and other countries about abolishing the biannual time change, with many sleep experts favoring permanent winter time due to its better alignment with the body's natural circadian rhythms.