According to the Spanish Neurology Society (SEN), our body has more difficulties to adapt when it feels that it has “lost” an hour than when it gains it. For this reason, this time change involves more adaptation difficulties than the one that occurs in autumn-winter.
In the days after the time changes, it is common for certain disorders to appear, motivated by the mismatch between our biological clock and the real time. “The sensation is similar to what happens to us when we travel through different time zones, to jet-lag, with the difference that, in this case, since it is only an hour apart, the disorders are of less intensity.As in travel, it is easier for us to adapt to those countries where we save time when traveling, “says Carlos Tejero Juste, member of the SEN.
Young, healthy people can experiencefeeling tired, drowsy, some disorientation or lightheadedness, lack of concentration, lack of energy, difficulty sleeping …However, older people or those who suffer from a neurological disorder such as headaches, epilepsy or sleep disorders may be more affected.
To avoid the consequences and adapt faster,The SEN recommends dividing the time difference in which our eating and sleeping schedules are affected, advancing the previous days our routines by 15 minutes progressively.to. It is also convenientavoid daytime napsto get more sleep at night, as well as try to keep a regular schedule both in eating and sleeping, at least during the first days.
The positive part of the time change, according to Dr. Tejero, once the 5 days that adaptation may take have elapsed, “in the long run, and by harmonizing our activity with the times of sunlight, our performance is also improved”.
Tips from the Sleep Foundation to sleep better in this season:
– Practice good sleep hygiene: Sleep hygiene refers to practices that can influence sleep for better or worse. To ease the time change transition, you should avoid caffeine for up to four hours before going to bed. Also, it is advisable to refrain from consuming alcohol before sleeping. While drinking can make us feel a bit drowsy at first, alcohol also causes disruptions to sleep and leads to poor sleep quality.
– Establish a consistent sleep routine: Going to bed and waking up at the same time every day, including weekends, is a healthy sleep hygiene practice that can also prepare us for schedule changes. Make sure you get at least seven hours of sleep each night before and after the transition to or from daylight saving time. Gradually change your bedtime: Two to three days before the transition between standard time and daylight saving time in late March, sleep experts recommend getting up 15-20 minutes earlier than usual. Then, on the Saturday before the time change, delay the alarm for another 15-20 minutes. Adjusting the wake-up time can help the body make a smoother transition when the time change officially takes place.
Spend time outdoors : Since natural light is a driving force behind our circadian rhythms, exposure to sunlight can alleviate the feeling of tiredness during the day that often accompanies jet lag changes. Spending time outdoors during the day also suppresses the production of melatonin, a hormone released at night that helps us be ready for bed.
– Napping in moderation: People who experience poor sleep as a result of jet lag may find some relief by taking short naps during the day. These naps should never exceed 20 minutes in length; otherwise, we may wake up feeling groggy.
