If you’re immigrating to Canada, you might be unfamiliar with the time changes that come with daylight saving time. At Remitly, we want to help you adjust and integrate in new countries. Understanding the history, purpose, and possible effects of changing your clocks in Canada is part of the process.
Informing yourself about daylight saving time is a great way to make sure that you support your physical and mental health. So whether you’re settling in one of Canada’s busy cities, or making yourself at home in a rural area, here’s everything you need to know about daylight saving time.
Daylight saving time: what is it and who’s affected?
Daylight saving time (DST) is a practice of adjusting your clocks at certain times of the year to make better use of longer daylight. Observing daylight saving time means setting your clocks ahead by an hour in the spring as days begin to lengthen. In fall, when the days begin to get shorter, clocks go an hour to standard time.
The phrase “spring ahead, fall back” helps observers of daylight saving time remember how to move their clocks with the seasons. Adjusting the time is a practice that dates back to Ancient Rome, where changes were made to water clocks to try to better use the natural light of the longer summer days.
Introduction to daylight saving time in Canada
In such a huge nation as Canada, timekeeping is considered a provincial matter and there are no country-wide laws around daylight saving time. There are different time zones across the country, and the specifics of daylight saving may catch you out if you move there from somewhere that doesn’t use it. In nine of Canada’s ten provinces and two of its three territories daylight saving time is used.
Generally, Canadian clocks are pushed forward on the second Sunday of March at 2 a.m. and turned back on the first Sunday of November at 2 a.m., resulting in 34 weeks of daylight saving time for the areas of the country that use it.
Overview of the time change and regions involved
Daylight saving time is observed in the following provinces and territories of Canada:
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- Alberta
- British Columbia (mostly)
Some areas do not observe DST. - Manitoba
- New Brunswick
- Newfoundland and Labrador
- Northwest Territories
- Nova Scotia
- Nunavut (mostly)
Southampton Island doesn’t use DST.
- Ontario (mostly)
Pickle Lake, Atikokan, and New Osnaburgh don’t use DST.
- Prince Edward Island
- Quebec (mostly)
Some parts of Quebec east of 63° west longitude don’t use DST. - Saskatchewan (partly)
Most of Saskatchewan doesn’t use DST. Only areas around Lloydminster change their clocks.
Understanding the impacts of daylight saving time
Taking advantage of longer summer days by moving our clocks can be great for our social lives. However, there are a lot of potential side effects of daylight saving time that you should be aware of.
- Physical health risks
Disrupting or changing our normal sleep pattern can result in adverse health effects. The changes in sleep associated with daylight saving time create a stress response in the body. In extreme cases this can exacerbate existing health issues, like inflammation, and lead to acute distress like heart attack or stroke.
- Circadian rhythm disruption
Our internal body clock, or circadian rhythm, is based on exposure to sunlight. When we push clocks ahead for daylight saving time it can often mean that we’re waking up in the dark. This can offset our circadian rhythm and lead to sleep issues. - Mood shifts
Medical research shows that even small changes in our sleep habits can result in mood changes. Daylight saving time can leave you feeling grumpy, irritable, and unfocused. For people who struggle with their mental health, it can increase or intensify the side effects.
The effects of daylight saving time might be more intense for people who live on the western boundaries of time zones. This is because they will experience even darker mornings and lighter nights.
Children and teens, whose brains and bodies are still developing, are also especially susceptible to the negative effects of changes or loss of sleep.
Read on to learn how you can take control of your health in the wake of time changes.
Preparing for the start of daylight saving time
Daylight saving time is planned and announced in advance so you can plan for the adjustment. In the weeks leading up to the start of daylight saving time, there are a few things you can do to make the time change less jarring and easier to manage.
Gradually adjust your sleep schedule
When clocks jump ahead at the start of daylight saving time, it happens while we sleep. As a result, this can mean “losing” an hour of sleep. So to avoid dealing with the hour jump all in one night, consider adjusting your sleep routine by 15 minutes for each of the three weeks before the change:
| Time frame | Sleep adjustment |
| Three weeks before DST | Go to sleep and wake up 15 minutes earlier than normal |
| Two weeks before DST | Go to sleep and wake up 30 minutes earlier than normal |
| One week before DST | Go to sleep and wake up 45 minutes earlier than normal |
Light exposure and vitamin D
Our circadian rhythm depends on light exposure in the morning. The lack of light in the evenings also helps our body start to prepare for a good night of sleep through the natural production of melatonin. Supporting your circadian rhythm is a great way to help mitigate the negative side effects of daylight saving time.
Consider taking a walk upon waking or drinking your coffee or tea outside, if you have a balcony our outdoor space. Building this outdoor time into your morning routine can help support your circadian rhythm. If you can’t get natural sunlight, you can use a lamp that mimics exposure to the sun.
In the evenings, consider limiting your exposure to artificial light when the sun goes down. Using candles or incandescent light bulbs, as opposed to LEDs, can limit exposure to bright light that disrupts your circadian rhythm.
Avoiding digital screens—like your TV, phone, and tablets—in the evening is also key to supporting your circadian rhythm. If you must use screens or bright lights, you might consider blue light-blocking glasses, although research outcomes are varied.
Getting enough sunlight is also necessary for maintaining healthy levels of vitamin D. This vitamin regulates the absorption of calcium and phosphate and contributes to a healthy immune system. Having enough vitamin D may help fight disease, regulate your mood, and maintain a healthy weight.
Overall, getting enough natural light exposure at the right times—and limiting light when you should—can help contribute to good sleep and better overall health. This will make it easier for your body to respond to daylight saving time.
Adjust meal times
Just as with gradually moving your sleeping and waking times in the weeks leading up to daylight saving time, adjusting your meal times can have similar positive benefits.
Changing your meal times by 15-30 minutes in the weeks leading up to the time shift is easier for your body to deal with than the drastic one-hour shift. It could also help contribute to a healthy circadian rhythm and better digestion.
Minimizing the impact of daylight saving time on your sleep
Although daylight saving time can affect all aspects of your daily life, from your meal times to when you use your phone, its biggest effect will be on your sleep. Ensuring that you’re getting a sufficient amount of high-quality sleep is paramount to your health.
Creating an optimal sleep environment
Your surroundings significantly impact your ability to sleep well. To set yourself up for sleep success, consider adjusting the temperature of your space to be cooler. Studies suggest that 65–68°F (18–20°C) is ideal for sleep.
Anyone who’s been grumpy after a disturbed night knows that noises are no good for our sleep habits. Try to ensure that your sleep environment is as quiet and calm as possible. If noise issues are out of your control, consider earplugs or a white noise machine.
Your sleep space should be as dark as possible. Reduce the use of screens in your bedroom, ensure that you have good curtains or blinds, and consider an eye mask if all else fails.
It’s recommended that adults get a minimum of seven to eight hours of sleep. This amount is increased for young adults, teens, and children. Remember, this is the amount of time you should be sleeping. To achieve this, you should be spending about eight to nine hours in bed.
Relaxation techniques for better sleep
If you’ve ever spent time at a spa, you know that relaxation can be brought on by the space around you. Creating a night-time routine that focuses on relaxation is a great way to supplement your sleep hygiene.
Consider using soothing aromas, like lavender or chamomile, to help you relax before bed. Doing a 15-minute sweep of your sleep space to organize your room and reduce clutter is a great way to minimize stress that might prevent quality sleep. Using soft, breathable bedding, like 100% cotton, can also contribute to a good night’s sleep.
Before bed, you should also consider doing activities that contribute to your relaxation. This could be reading, journaling, or listening to some gentle music. It’s also a good idea to avoid drinking an excess of liquids or having heavy meals within two hours of your bedtime.
When to seek professional advice for sleep concerns
It’s common to have temporary challenges or issues with sleep. Stress, anxiety, and other aspects of our daily lives can affect our sleep. Daylight saving time is also a factor in disrupted sleep.
However, if you’re experiencing changes or challenges with your sleep that last longer than four weeks, or if your daily waking functions are affected by poor sleep, you should reach out to a medical professional for help.
Daylight saving time and your mental health
Our physical health can be deeply affected by changes in our daily routine. So, too, can our mental health. As you brace for the time change of daylight saving time, here’s some mental health information to consider.
Recognizing signs of mental fatigue
The following are some of the most common signs of mental fatigue. Be on the lookout for these in the wake of daylight saving time.
- Anxiety or increased anxiety
- Headaches
- Appetite changes
- Difficulty concentrating
- Lack of motivation
- Depression
- Increased irritability
Strategies to boost your mood and wellbeing
In order to combat the symptoms of mental fatigue or stop them before they begin, you can focus on a few key strategies to boost your mood and well-being. We’ve already talked about the importance of getting a good night’s sleep. In your waking hours, consider the following:
When you have long stretches of focus, whether that’s work, study or even a hobby you pursue intensely like gaming, take a break every one to two hours. You can also follow the Pomodoro Technique to ensure that you’re balancing focus and mental rest.
Maintaining a healthy exercise routine is a great way to boost your mood and energy. Even doing a few jumping jacks or stretches during short breaks can help wake your body up and keep you energized.
In your daily routine, you can build in activities that activate your body’s natural relaxation response. This could be doing yoga, meditating, getting a massage, or watching a comfort movie.
When to consult a mental health professional
If you’re doing everything you can to support your own mental and physical health and you still feel like something is off, it might be time to contact a medical professional. Key signs that you may need support for treating your fatigue are engaging in risky or unusual behaviour, like binge drinking, experiencing an unchanging feeling of depression or despair, avoiding the people or activities you normally love, or noticing major changes in your physical health.
FAQs
How long does it take the body to adjust to daylight saving time?
An hour shift might not seem like a big change, but our bodies would say otherwise. Medical professionals suggest allowing about a week for your body to adjust to the time shift associated with daylight saving time.
Would Canada ever get rid of daylight saving time?
There have been discussions in Canada about ending daylight saving time and permanently adopting the shifted schedule year-round. Currently, some of Canada’s provinces have already started pushing for the permanent time shift. Canada seems to be approaching the decision to end daylight saving time as a collective one. Local governments are looking to other Canadian provinces as well as major US cities to decide how to move forward.
I’m a parent. Where can I find tips for helping my child deal with daylight saving time?
If your child is struggling with the adjustment to daylight saving time, speak to your paediatrician for professional suggestions. Mother’s groups can also be a good source of advice and support.