Extra hour of sleep may protect your heart this weekend

Sleeping an extra hour this Sunday may lower blood pressure and reduce stress on the heart, according to medical experts.

The clock change occurs on Sunday, Nov. 1, when daylight saving time ends. The shift adds 60 minutes to the day, offering a chance to catch up on rest.

Dr. Mike Varshavski, a family medicine physician, told TODAY.com that research shows people use only about 60% of that bonus time. The average gain is 36 minutes of extra sleep.

The Harvard Health Letter confirms that most people do not gain a full hour of sleep during the fall transition. The publication notes that falling back does not automatically equal sleep gain.

Varshavski said gaining sleep is generally good for the heart. He noted that some evidence suggests the extra rest may be cardioprotective. It can lower fight-or-flight activation, blood pressure, and overall physiologic stress.

Every clock adjustment disrupts the body’s circadian rhythm. The American Heart Association noted that the spring transition, when people lose an hour, is associated with an increase in heart attacks and strokes in the following days. The fall transition is considered more aligned with natural rhythms, but it still throws off daily routines for a few days.

To prepare, Varshavski advises adjusting bedtime by 10 to 20 minutes a few days before the transition. He recommends focusing on a consistent wake-up time rather than just bedtime. Regular exercise, healthy eating, and morning sunlight also help regulate the internal clock.

“Think about health holistically. There are other healthy habits to conquer during this time,” Varshavski said.