"News From The Future" with Dr Catherine Ball

Podcast Transcript:
Hello and Welcome to News From The Future, spoken by the eleven labs audio clone of Dr Catherine Ball.
In this new 2026 short series we will be focussing on Sleep. We all do it, and we all recognise when we have not had enough of it.
Dr Cath’s new book The Future of Sleep is out now and available globally in paperback, audiobook, and ebook.
Amazon link here.
We think you’ll get something life changing from it.
Today we are talking about something a bit controversial - Adolescent mental health and sleep patterns.
Enjoy!
The Australian-first study conducted by the Black Dog Institute offers a deep dive into understanding mental health trajectories in adolescents, particularly focusing on depression and anxiety. This large-scale research, known as the Future-Proofing Study, tracked over 6,000 students from Year 8 to Year 11 across 130 schools starting in 2019. By analyzing how mental health issues manifest and evolve during adolescence, the study aims to predict and protect the teens who are most at risk. The findings provide crucial insights into the factors that exacerbate or mitigate mental health challenges, ranging from sleep habits and peer relationships to adversity at home.
The study’s findings are both revealing and concerning. While two-thirds of the students reported minimal or no significant symptoms of depression or anxiety, a troubling one in four experienced persistently high or worsening mental health issues. Specifically, 26% of participants reported symptoms of anxiety, and 19% experienced depression. Professor Aliza Werner-Seidler, the study’s co-lead investigator, noted that many of these mental health problems were already evident by Year 8. This highlights the need for earlier intervention, potentially targeting children in upper primary school. Werner-Seidler pointed out that younger children are increasingly reporting behaviors such as self-harm and suicidal thoughts, which necessitates a shift in focus toward prevention efforts at an earlier age.
One of the study’s most significant findings is the role of sleep in predicting mental health outcomes. Sleep emerged as one of the strongest indicators of poor mental health, with one in three participants reporting persistent or increasing insomnia symptoms. Alarmingly, 11% of these students experienced clinically significant insomnia, which made them four to six times more likely to develop high levels of anxiety and depression. Despite its critical importance, sleep health is often overlooked in public health education. Werner-Seidler emphasized that many teenagers and their parents are unaware of how much sleep is necessary or how to address sleep difficulties effectively. She also criticized before-school extracurricular activities, which are often misaligned with teenagers’ natural circadian rhythms, suggesting that school should be the first activity of the day.
The study outlines several practical strategies to improve sleep hygiene for adolescents. Teenagers aged 13 to 18 need eight to ten hours of sleep per night, and the following tips can help achieve this: exposure to daylight in the morning, maintaining consistent bedtimes and wake-up times, following a bedtime routine (such as dimming lights and brushing teeth), avoiding screens 30 to 60 minutes before bed, limiting caffeine intake four to six hours before bedtime, and engaging in regular physical activity during the day. The researchers also recommend routine screening for sleep problems, stronger sleep education programs in schools, and training clinicians to treat insomnia as ways to address this issue on a broader scale.
Another key protective factor identified in the study is the role of peer relationships and school connectedness. Adolescents who reported higher levels of connection to their school and positive peer relationships in Year 8 were more likely to experience better mental health and wellbeing by Year 10. However, about 25% of students reported low levels of school connectedness. Werner-Seidler explained that exclusion and bullying during adolescence can have a particularly detrimental impact on mental health, as teenage brains are especially sensitive to rejection. This sensitivity is heightened compared to younger children or adults, making the teenage years a critical period for fostering a sense of belonging.
Schools play a vital role in creating environments that support peer relationships and promote inclusion. By fostering a culture of belonging and addressing issues like bullying, schools can significantly improve students’ mental health outcomes. The study also highlighted a pronounced gender divide in mental health symptoms. Girls and gender-diverse adolescents were significantly more likely to experience anxiety and depression compared to boys, a disparity that becomes evident during puberty. Werner-Seidler noted that this gender difference in mental health symptoms is not typically seen in primary school but becomes pronounced as children transition into adolescence.
The story of Cassia, an 18-year-old participant whose surname has been withheld, illustrates the findings of the study. Cassia began experiencing mental health challenges as early as Year 5, struggling with depression, eating issues, and friendship difficulties. She was later diagnosed with obsessive-compulsive disorder (OCD), but her mental health worsened during high school due to the loss of a close friendship. This led to intrusive thoughts, self-harm, and a sense of isolation. Cassia’s situation deteriorated to the point where she was hospitalized in Year 10 and was not allowed to return to her school, further exacerbating her feelings of rejection. However, with the help of psychotherapy, medication, and supportive school environments, she was able to recover and graduate with a close group of friends. Now studying to become a teacher’s aide, Cassia’s story underscores the importance of early intervention, strong peer support, and accessible mental health resources.
The study also examined the impact of adverse experiences at home on adolescent mental health. Factors such as verbal abuse, parental divorce, household mental illness, and exposure to life-threatening danger were found to predict a range of mental health issues by Year 10. These included new incidents of self-harm, suicidal ideation, hyperactivity problems, and peer difficulties. More than half of the participants reported experiencing at least one adverse event in their home life. However, not all adversity leads to poor outcomes. For example, in some cases, parental divorce can be a relief for children, depending on the circumstances. Professor James Scott, a University of Queensland Conjoint Professor of Child and Youth Psychiatry, emphasized the importance of having support systems in place to help children and their families navigate challenging situations.
In conclusion, the Future-Proofing Study provides valuable insights into the factors that influence adolescent mental health. By identifying modifiable risk factors such as sleep habits, peer relationships, and school connectedness, the study highlights opportunities for early intervention and prevention. Addressing these areas through education, policy changes, and support systems can significantly reduce the prevalence of anxiety and depression among teenagers. The findings underscore the importance of a holistic approach to adolescent mental health, one that involves families, schools, and healthcare providers working together to create a supportive environment for young people.
Please share this podcast with anyone you know who sleeps.
Thank you for supporting my work. Please follow me on LinkedIn or subscribe to my substack for more News From The Future
And please buy my book: The Future of Sleep.
Thank you.
Thanks for reading "News From The Future" with Dr Catherine Ball! This post is public so feel free to share it with anyone you know who sleeps.



This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit drcatherineball.substack.com/subscribe

Podcast transcript:
Hello and Welcome to News From The Future, spoken by the eleven labs audio clone of Dr Catherine Ball.
In this new short series we will be focussing on Sleep. We all do it, and we all recognise when we have not had enough of it.
Dr Cath’s new book The Future of Sleep is out now and available globally in paperback, audiobook, and ebook formats.
Amazon link here.
We think you’ll get something life changing from it.
Today we are talking about something a bit controversial - Infant Sleep
Enjoy!
Infant sleep is one of the most misunderstood aspects of child development, with countless myths and misconceptions that can leave parents confused and overwhelmed. From the idea that babies should sleep through the night by a certain age to whether motion naps are restorative, these beliefs often stem more from cultural norms and commercial sleep programs than from scientific evidence. Let’s break down five of the most common myths about infant sleep and explore what research actually tells us.
To start, the notion that most babies “sleep through the night” is far from accurate. While parents often see this as a milestone, studies consistently show that night wakings are normal and persist well into toddlerhood. For example, a large Norwegian study involving over 55,000 infants found that nearly 70% of six-month-olds woke at least once during the night, and even at 18 months, more than 25% were still waking. Similarly, a 2020 Finnish study of 5,700 babies found that three- to eight-month-olds woke an average of more than twice per night, 12-month-olds woke 1.8 times, and 18- to 24-month-olds woke about once per night.
It’s important to note that these findings are based on parental reports, which may underestimate the true number of wakings. Parents might not always notice when their baby wakes briefly. When more objective methods, such as video recordings, are used, the data show even higher numbers. A 2001 study using video monitoring revealed that three-month-olds woke an average of three times per night, six-month-olds 3.5 times, nine-month-olds 4.7 times, and 12-month-olds 2.6 times. However, the good news is that as babies approach their second birthday, these night wakings tend to decrease naturally. By two years of age, only about 25% of children wake during the night.
That said, while frequent night wakings are common, they’re not always “normal.” The belief that children will continue waking unless they’re “taught” not to ignores the fact that most infants naturally consolidate their sleep over time. It also risks overlooking potential underlying health issues that could disrupt sleep. For instance, iron deficiency, which affects around 15% of toddlers in the U.S., has been linked to restless sleep and frequent night wakings. Other conditions, such as food allergies, gastroesophageal reflux disease (GERD), and ear infections, can also contribute to unsettled sleep. Additionally, sleep disorders like obstructive sleep apnea affect up to 6% of children and can cause frequent waking, particularly between the ages of two and six years. These examples highlight the importance of considering medical factors if a baby’s sleep seems unusually disrupted.
Another widespread misconception is the idea that most babies need 12 hours of uninterrupted sleep per night. This belief has been popularized by the “7-7” schedule, which assumes that anything less than 12 hours is inadequate. However, research suggests that this idealized schedule doesn’t reflect the reality for most children. An Australian study of 5,000 babies found that children from infancy to nearly five years old slept an average of 11 hours at night—not 12. Even the youngest group in the study, aged four to six months, averaged about 11 hours of nighttime sleep.
Sleep patterns also vary widely across cultures, challenging the notion of a universal “ideal” sleep duration. For instance, one study found that babies in Australia, Canada, the UK, and the U.S. slept around 10 hours per night on average, while babies in Taiwan, Hong Kong, and India slept closer to nine hours. These differences reflect cultural norms and parenting practices rather than biological needs. Even in societies that promote the 7-7 schedule, organizations like the American Academy of Sleep Medicine recommend total sleep (including naps) of 12-16 hours for four- to 12-month-olds and 11-14 hours for one- to two-year-olds. They don’t specify how much of this sleep should occur at night, and some researchers question the scientific basis for these recommendations.
The idea that motion naps—such as those taken in a stroller, sling, or car—are less restorative is another myth that lacks scientific support. In fact, some research suggests that motion naps may even be beneficial. A study on two-month-olds found that rocking helped babies fall asleep more easily and reduced crying. Similarly, babies with obstructive sleep apnea experienced fewer obstructive events when sleeping on rocking mattresses compared to stationary ones.
While no studies have directly examined infants’ brain activity during motion naps, research on adults provides some insights. Studies using electroencephalogram (EEG) monitoring have shown that gentle rocking increases the amount of time spent in deep sleep, helps people transition into deep sleep more quickly, enhances brain oscillations associated with memory consolidation, and reduces time spent in light sleep. These findings suggest that motion naps are not only restorative but may also promote healthy brain development. This makes sense when you consider that babies spend about 90% of their time in utero sleeping, much of it while being “rocked” by their mother’s movements.
Finally, the concept that “sleep breeds sleep” is another common misconception. While it’s true that overtired babies can become more stressed and harder to settle, the idea that more daytime sleep automatically leads to better nighttime sleep isn’t strongly supported by research. In fact, studies on older toddlers and preschoolers have found the opposite: napping during the day can make it harder for them to fall asleep at night and may lead to more night wakings.
For younger infants, the relationship between daytime and nighttime sleep is less clear. One study using actigraphy—a method that tracks sleep-wake patterns through wearable devices—found that for six- and 15-week-old babies, longer daytime naps didn’t affect nighttime sleep. However, by 24 weeks, longer naps were associated with slightly more nighttime sleep, but the difference was minimal. For example, an extra hour of daytime sleep resulted in just 14 additional minutes of nighttime sleep. It’s also possible that other factors, such as growth spurts, influenced these findings rather than the naps themselves.
This minimal impact of daytime sleep on nighttime sleep aligns with the concept of the sleep-wake homeostat, or “sleep pressure.” This biological mechanism drives the need for sleep based on how long a person (or baby) has been awake. If a baby sleeps too much during the day, their sleep pressure may not be high enough to make falling asleep at night easy. Ultimately, sleep needs are highly individual, and trying to “force” a baby to sleep more than their body requires is unlikely to be successful.
In conclusion, infant sleep is highly variable and influenced by a range of factors, from cultural norms to individual health conditions. While some myths persist, research shows that night wakings are common and decrease naturally over time, motion naps are restorative, and the relationship between daytime and nighttime sleep is complex. Parents should focus on understanding their baby’s unique sleep needs rather than adhering to rigid schedules or expectations. By approaching infant sleep with flexibility and an open mind, parents can better support their child’s natural development and well-being.
Please share this podcast with anyone you know who sleeps.
Thank you for supporting my work. Please follow me on LinkedIn or subscribe to my substack for more News From The Future
And please buy my book: The Future of Sleep.
Thank you.
Thanks for reading "News From The Future" with Dr Catherine Ball! This post is public so feel free to share it with anyone who sleeps.



This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit drcatherineball.substack.com/subscribe

Podcast transcript:
Hello and Welcome to News From The Future, spoken by the eleven labs audio clone of Dr Catherine Ball.
In this new short series we will be focussing on Sleep. We all do it, and we all recognise when we have not had enough of it.
Dr Cath’s new book The Future of Sleep is out now globally and available as a paperback, audiobook, and ebook. We think you’ll get something life changing from it. 5 star reviews are flying in.
Amazon link here.
Today we are talking about something a bit controversial - sleep banking
Enjoy!
The concept of “sleep banking” has been stirring up discussions lately, both in scientific circles and among wellness enthusiasts. It’s an intriguing idea: rather than just catching up on sleep after a period of deprivation, what if you could stockpile extra hours of rest before a demanding stretch to offset future sleep loss? Advocates claim this strategy can enhance focus, improve athletic performance, and help you stay sharp during periods of reduced sleep. But does it really hold up under scrutiny? Let’s explore the science, the debates, and the practical takeaways.
First, picture this: it’s the weekend, and you finally have the chance to sleep in after a long, exhausting week. Many of us take this opportunity to “catch up” on lost sleep, treating it as a way to recover from those early mornings and late nights. But some researchers are flipping this narrative. Instead of playing catch-up, they propose that we might be better off “banking” extra sleep in advance of busy or sleepless periods. Could this proactive approach really work?
The idea of sleep banking isn’t new. It was first introduced in 2009 by researchers at the Walter Reed Army Institute of Research in the U.S. Led by Tracy Rupp, who is now at Utah State University, the team sought to find ways to help soldiers maintain alertness and cognitive performance during missions where sleep was scarce. The analogy they used is simple: just as you’d deposit money into a bank account to avoid overdraft fees, sleep banking involves adding extra hours of sleep to your “account” to prevent cognitive and physical deficits when sleep deprivation inevitably hits.
In their study, Rupp and her colleagues worked with 24 military personnel, dividing them into two groups. One group was allowed seven hours of sleep per night, while the other got 10 hours of sleep nightly for a week. After this initial phase, both groups were subjected to severe sleep restriction—just three hours of sleep per night for several nights—before returning to a more typical eight-hour schedule. The results were telling: those who had banked extra sleep performed better in tests measuring alertness and cognitive function during the sleep-deprived phase. This suggests that the additional rest acted as a buffer, helping the brain and body better cope with the lack of sleep.
The concept is gaining traction beyond the lab, particularly among wellness enthusiasts on platforms like TikTok. Many users advocate for sleep banking as a way to prepare for long-haul flights, major work events, or other high-stress situations. They see it as a kind of safety net, a proactive measure to maintain mental and physical performance during demanding times. But while the idea is appealing, it’s not without its critics.
One major point of contention among researchers is whether sleep banking works if you’re already carrying a significant “sleep debt.” Rupp and her team believe it can, but they emphasize the importance of paying off sleep debt as soon as possible. In other words, while sleep banking might help mitigate the effects of future sleep deprivation, it’s not a substitute for addressing chronic sleep deficits.
Elizabeth Klerman, a professor of neurology at Massachusetts General Hospital and Harvard Medical School, offers a different perspective. She argues that sleep isn’t like a piggy bank where you can build up a surplus. Instead, she likens it to a credit card: you can accumulate debt, but you can’t store up extra credit in advance. Klerman’s skepticism is rooted in experiments where participants were given more time in bed but didn’t actually sleep longer. According to her, the idea of sleep banking assumes that people can sleep when they’re not tired—a claim she says lacks robust evidence.
Klerman is also concerned about the potential implications of promoting sleep banking as a viable strategy. She warns that it might encourage people to justify sleep deprivation, believing they can “make up for it” later. This, she argues, could have serious consequences for health and well-being, as sleep is essential for everything from immune function to mental health. While Klerman does advocate for catching up on lost sleep when possible, she cautions against long naps. Anything over 45 minutes, she says, can lead to sleep inertia—that groggy, disoriented feeling you get when waking up from a deep sleep.
So, where does this leave us? The science of sleep banking is still evolving, and there’s no consensus among experts. However, there’s general agreement on one point: consistent, quality sleep is crucial for overall health and performance. Even if sleep banking does offer some benefits, it’s not a replacement for regular, restorative sleep.
Interestingly, the conversation around sleep banking touches on broader questions about how much sleep we actually need. Research suggests that even an extra 30 minutes of sleep per night can be beneficial. However, consistently needing more than 12 hours of sleep could indicate an underlying health issue, according to experts like Howell.
Beyond the specifics of sleep banking, the discussion raises fascinating questions about the role of sleep in our lives. For example, did you know that your gut microbes can influence your sleep patterns? Or that communal sleeping—a practice common in many cultures throughout history—might have benefits we’ve largely forgotten in our modern, individualistic lifestyles? And then there’s the question of why some people feel tired all the time, even when they seem to be getting enough sleep. These are all areas where science is uncovering surprising connections between sleep, health, and behavior.
In summary, sleep banking is an intriguing concept with some promising early research, but it’s not without its critics. The idea of preparing for sleepless periods by stocking up on rest is appealing, especially in our fast-paced, sleep-deprived world. However, the science is far from settled, and experts caution against using it as an excuse to skimp on sleep. Whether you’re banking hours in advance or paying off a sleep debt, the key is to listen to your body and make sleep a priority—not just on the weekends, but every day.
Please share this podcast with anyone you know who sleeps.
Thank you for supporting my work. Please follow me on LinkedIn or subscribe to my substack for more News From The Future
And please buy my book: The Future of Sleep. Thank you.
Thanks for reading "News From The Future" with Dr Catherine Ball! This post is public so feel free to share it with anyone who sleeps.



This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit drcatherineball.substack.com/subscribe

Podcast transcript:
Hello and Welcome to News From The Future, spoken by the eleven labs audio clone of Dr Catherine Ball.
In this new short series we will be focussing on Sleep. We all do it, and we all recognise when we have not had enough of it.
Dr Cath’s new book The Future of Sleep is out now and available in paperback from Amazon as well as on Kindle, and hopefully on Audible. We think you’ll get something life changing from it.
Amazon link here: https://amzn.to/3PSgoFf
Today we are talking about something a bit controversial - How Billionaires sleep!
Enjoy!
The sleep technology industry is experiencing a revolutionary transformation, with America’s elite performers and tech leaders spearheading a new approach to rest that prioritizes optimization through cutting-edge technology. This shift represents a dramatic departure from the previous decade’s celebration of minimal sleep, replacing it with a sophisticated, technology-driven approach to achieving optimal rest.
The financial investment in this space is staggering, with Silicon Valley billionaires having poured over $5 billion into longevity startups over the past 25 years. The smart bed market alone demonstrates the scale of this revolution, valued at $3.38 billion in 2024 and projected to reach $5.51 billion by 2032, with a compound annual growth rate of 6.30%. The broader sleep tech devices market is even more impressive, valued at approximately $27 billion in 2025 and expected to reach $30.74 billion in 2026.
Smart mattresses stand at the forefront of this technological revolution, with companies like Eight Sleep leading the way. Their products have garnered attention from tech luminaries including Mark Zuckerberg and Elon Musk, offering features that extend far beyond traditional mattress functionality. These systems incorporate heating and cooling technology, sleep tracking capabilities, vibrating mattress covers, adjustable bed bases, hydro-powered blankets, and climate control pillows. Users can fine-tune their bed’s temperature, receive personalized sleep insights without wearing additional devices, adjust their bed’s position, and wake up gradually through in-bed vibrations rather than jarring alarms.
Eight Sleep’s recent securing of $100 million in Series D funding from strategic investors, led by founders Matteo Franceschetti, Massimo Andreasi Bassi, and Alexandra Zatarain, suggests even more innovative developments are on the horizon. This substantial investment indicates the industry’s confidence in the future of smart sleep technology.
In the realm of sleep tracking, the Oura Ring 4 has emerged as the premier choice among tech elites. Mark Zuckerberg specifically uses it to monitor his sleep cycles and heart rate, ensuring he achieves eight hours of sleep nightly. Sleep advocate and Huffington Post co-founder Arianna Huffington has also endorsed the device, praising its tracking capabilities. While a new Oura Ring model isn’t expected in 2026, other manufacturers like Garmin and Apple are likely to introduce competing innovations.
The industry continues to evolve with new entries like WisMedical’s Tedream Patch, a sophisticated sensor system that attaches to multiple body points to replicate full sleep lab studies at home. The anticipated Luna Band is positioned to compete with existing players like Whoop in the wearable sleep tracking market.
Vagus nerve stimulation represents another frontier in sleep technology. These devices target the main nerve in the parasympathetic nervous system, with influential figures like Mel Robbins and neuroscientist Andrew Huberman promoting their benefits for sleep and relaxation. Tech entrepreneur Bryan Johnson, known for spending $2 million annually on longevity protocols, has endorsed the Pulsetto stimulator, as documented in his Netflix series about defying aging. The upcoming WillSleep patches combine non-invasive vagus nerve stimulation with biosignal tracking, promising relief for insomnia sufferers.
Sleep headbands represent the cutting edge of sleep technology, with brands like Elemind, Somnee, and Muse leading the category. These devices use acoustic stimulation to slow brain activity and incorporate sophisticated sensors for monitoring brain activity, heart rate, and circulation. The technology has attracted significant investment from Village Global, backed by Jeff Bezos, Reid Hoffman, and Bill Gates. Elemind Technologies’ success is particularly noteworthy, with $3.1 million in top-line sales and 20% month-over-month growth in late 2025.
The integration of artificial intelligence into sleep technology is becoming increasingly sophisticated. Current AI applications offer personalized sleep coaching based on individual metrics, and this capability is expected to expand significantly. The medical applications of consumer sleep devices are also growing, with products like the Apple Watch receiving FDA clearance for sleep apnea detection, a trend that’s likely to continue across other brands.
The price points for these advanced sleep technologies vary widely, from $400 for sleep headbands to $10,000 for the most sophisticated mattress systems. While these costs may currently limit widespread adoption, they reflect the sophisticated technology and potential benefits these devices offer.
This technological revolution marks a significant departure from the recent past, when basic sleep tracking through smartwatches was considered cutting-edge. Today’s sleep technology ecosystem offers unprecedented control over the sleep environment and detailed insight into rest patterns. The substantial investment and continuous innovation in this space suggest we’re only beginning to understand how technology can optimize our sleep, potentially revolutionizing our approach to rest and its role in overall health and longevity.
The transformation of sleep technology from simple tracking devices to comprehensive sleep optimization systems represents a fundamental shift in how we approach rest. As these technologies continue to evolve and potentially become more accessible, they could reshape our understanding and experience of sleep, though currently, the premium price points of many devices may limit their widespread adoption.
Please share this podcast with anyone you know who sleeps.
Thank you for supporting my work. Please follow me on LinkedIn or subscribe to my substack for more News From The Future
Thanks for reading/listening to "News From The Future" with Dr Catherine Ball! This post is public so feel free to share it.



This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit drcatherineball.substack.com/subscribe

Podcast Transcript
Hello and Welcome to News From The Future, spoken by the eleven labs audio clone of Dr Catherine Ball.
In this new short series we will be focussing on Sleep. We all do it, and we all recognise when we have not had enough of it.
Dr Cath’s new book The Future of Sleep is out now and available in paperback from Amazon as well as on Kindle, and hopefully on Audible. We think you’ll get something life changing from it.
Today we are talking about something a bit controversial - Daylight Savings Time
Enjoy!
The biannual ritual of changing our clocks has far more significant health implications than most people realize. While that extra hour of sleep in autumn might seem like a welcome gift, research reveals a complex web of health effects tied to these time shifts, from increased heart attacks to higher rates of depression and traffic accidents.
Daylight Saving Time (DST) was first implemented in the UK during World War One in 1916, primarily to conserve energy and maximize daylight during working hours. Today, this practice affects roughly 70 countries and more than a quarter of the global population. In the United States, which formally adopted DST in 1966, clocks change on the second Sunday in March and first Sunday in November, while in the UK, the changes occur on the last Sunday in March and October.
The most concerning health impacts occur during the spring transition when clocks move forward. A 2014 U.S. study found a startling 24% increase in heart attacks on the Monday following the spring time change. This finding isn’t isolated – similar patterns have emerged in studies across Sweden, Croatia, Germany, Brazil, Finland, and Mexico. A comprehensive meta-analysis showed an average 4% increase in heart attacks following the spring transition, highlighting the widespread nature of this health risk.
The negative effects don’t stop there. Research has documented increased stroke rates in the weeks following the spring change. Mental health is also affected, with a 2020 study showing exacerbation of mood disorders, depression, anxiety, and substance abuse. Road safety becomes a serious concern too, with U.S. studies showing a 6% increase in fatal traffic accidents in the weeks after springing forward, attributed to the nation struggling with the loss of one hour of sleep.
The underlying mechanism for these health impacts relates to our circadian rhythms – our body’s internal 24-hour clock. Professor David Ray from the University of Oxford explains that sunlight is the primary signal our brain uses to synchronize this internal clock. The pineal gland produces melatonin at night when light levels fall, making us sleepy, while morning light triggers cortisol release for wakefulness. This delicate balance is disrupted when we artificially shift our schedules.
Spring’s clock change disrupts this system in multiple ways. Evening light interferes with melatonin production, making it harder to fall asleep, while darker mornings mean people wake up before their bodies are naturally ready. A 2024 study of over 11,000 UK residents found that while people lost about 65 minutes of sleep on the spring transition Sunday, there was evidence of catch-up sleep in subsequent days, suggesting some ability to adapt to the change.
The impact of disrupted circadian rhythms isn’t limited to clock changes. Shift workers provide a stark example of the long-term effects of living against our natural rhythms. Research shows they experience higher rates of mental and physical illness, including increased rates of diabetes, obesity, coronary heart disease, and cancer. They also have shorter life expectancies on average. Even people living on the western edge of time zones show similar health risks due to the constant slight misalignment with natural light cycles.
The autumn transition, while generally considered less problematic, isn’t without its effects. People typically only gain about 33 minutes of extra sleep, not the full hour, and continue to lose sleep throughout the following week. Danish research spanning 1995 to 2012 found an 11% increase in major depressive episodes in the 10 weeks following the fall time change, suggesting seasonal mood impacts.
However, there are some positive aspects to the autumn transition. Professor Joan Costa-i-Font from the London School of Economics tracked 30,000 individuals over 30 years and found some health benefits associated with the fall change, including increased energy levels and improved mood. People reported feeling better and happier with the additional sleep opportunity. Nevertheless, these benefits weren’t sufficient to offset the negative impacts of the spring transition.
The economic impact is substantial – Costa-i-Font’s research suggests that changing clocks twice yearly costs economies over €750 per capita annually. The disruption goes beyond immediate health effects, as the professor notes that while an hour might seem insignificant, the synchronized shift of entire populations creates widespread disruption to daily routines and biological rhythms.
The European Parliament voted to abolish DST in 2019, though implementation remains pending. The challenge lies in agreeing on which time to maintain – while most countries prefer summer time, circadian biologists generally recommend winter time as better aligned with our natural rhythms. This scientific perspective suggests that maintaining standard time would better support public health and natural sleep-wake cycles.
These findings raise important questions about the continued practice of DST, especially given the documented health risks. As Professor Ray emphasizes, even small misalignments can have significant impacts when applied across entire populations: “With a small risk applied to 60 million people, you’ll be dialing up quite a lot of disease that is completely avoidable.” The evidence suggests that while we might enjoy extra evening light during DST, the biological costs of these clock changes may outweigh their perceived benefits.
In the immediate term, as we face the autumn time change, we can at least take comfort in knowing that darker evenings naturally support better sleep patterns. However, the broader discussion about permanently ending biannual clock changes continues, driven by mounting evidence of their adverse effects on public health and wellbeing.
Please share this podcast with anyone you know who sleeps.
Thank you for supporting my work. Please follow me on LinkedIn or susbcribe to my substack for more News From The Future
And please buy my book: The Future of Sleep from Amazon. Thank you.
Thanks for reading/listening to "News From The Future" with Dr Catherine Ball! This post is public so feel free to share it.



This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit drcatherineball.substack.com/subscribe