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Las Vegas sleep expert explains why the switch back to standard time can leave residents tired and how to adjust
A Las Vegas sleep doctor told KTNV that the shift to standard time can throw off the body's internal clock, especially for shift workers, and recommended small schedule changes, steady routines and daytime light.
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What happened
The recent switch back to standard time gave clocks an extra hour, but some Las Vegas residents may still feel tired or out of sync. KTNV spoke with Dr. Jerry Hu of Nevada Dental Sleep Medicine about why some people have a harder time adjusting and what they can do about it.
KTNV reported that the change can disrupt the body's internal clock, even though many people think of it as the time change that adds an hour of sleep. Hu's advice centered on routine, gradual adjustments and getting enough daylight.
Why one hour can matter
The body's internal clock
Hu told KTNV that consistency is important for keeping the body's internal clock, also called the circadian rhythm, on track. A one-hour shift in the clock can throw that consistency off, which is why the change can leave people feeling out of sync.
Short sleepers and shift workers
Hu said the adjustment can be tougher for certain groups. "Changing a whole hour sometimes could be a lot for people, especially if they only get a few hours of sleep," he told KTNV. He also pointed to shift workers, including people who work in casinos.
The Las Vegas angle
KTNV noted that the issue can be especially relevant in Las Vegas. Many workers in casinos, hospitality, health care, public safety and other fields keep schedules that do not follow a traditional 9-to-5 workday.
For Southern Nevadans on overnight, early-morning or other nontraditional shifts, keeping a consistent routine may be more of a challenge, KTNV reported. Hu said even small adjustments can still help keep the body's internal clock on track.
What the expert recommends
Change your schedule in small steps
Rather than overhauling a sleep schedule all at once, Hu recommends making smaller changes. He told KTNV that people should stick to a routine when they can and, if they need to shift it, "only change it by 15-minute increments."
Get daylight during the day
Hu said daytime light helps the body hold its natural sleep-wake cycle. "During the daytime, you want to have enough daylight also to keep your biologic clock and internal circadian rhythm in check," he told KTNV.
Keep bedtime and wake-up time steady
For people still struggling after the time change, KTNV described Hu's advice as relatively simple. Keep a consistent bedtime and wake-up time, make any changes gradually, and get daylight during the day. More local stories on daily life in the valley are collected in our community section.
What to watch next
- Residents who still feel tired or out of sync after the switch, which KTNV said many people experience.
- How shift workers on overnight or early-morning schedules adjust, since KTNV reported consistency may be harder for them to maintain.
- Whether gradual 15-minute schedule changes and daytime light help, the steps Hu recommended for getting back on track.
