At last the time has come! Although at first I don't care, my body notices it quite a lot… (And I'm sure yours does too). Tomorrow it's finally time for the time change, so starting Sunday we'll switch to summer time. I personally love it, but I think my body doesn't like it that much... Shall I explain why?
It is clear: the time change and sleep go hand in hand, although we believe that it is of no consequence. This happens because, as much as it may seem like an insignificant change in our lives, the truth is that it has many consequences for our body .
In recent years, the time change and the different schedules (summer and winter) have been in constant social debate . However, although the negative effects that it can have on people's health are questioned, the only consequence that is really proven is sleep disturbance . (And not just because the day it occurs we sleep for an hour or so).
In truth, the time change affects the production of melatonin ( hormone that regulates sleep in relation to sunlight ) . Therefore, the less light (due to this change) , the more melatonin our body produces , making us more tired (until the body gets used to it).
But why does the time change affect us? The reason is easy to explain. Whether the time changes or not does not affect our "daily routine" . That is, we continue going to work, to study, etc. But what does change is sleeping an hour more (or less). So our biological clock notices this sudden change , since the sleep routine is altered . Are you familiar with the term 'jet-lag' ? Well, something similar.
On the other hand, we must take into account the circadian rhythm ; that is, the biological changes that occur in our body in a cyclical way to adjust our body to different habits or routines . These biological changes include digestion or wakefulness and sleep .
The circadian rhythm is based on external stimuli (including daylight ) , so when these changes , the circadian rhythm usually does too. On this occasion, for example, we may feel less tired at night (because it gets dark later) but, in turn, it will be more difficult for us to activate ourselves in the morning , since dawn will also be later. All this is due, as we have mentioned before, to the production of melatonin depending on the sunlight we receive.
Therefore, so that the consequences of sleep do not catch us during the week (with all the hassle and stress that this entails), the time changes are always carried out on the weekend , in order to have a day to accustom the body to new schedule . However, it is not surprising that on consecutive days you notice greater fatigue , sleep disturbances and even irritability .
How to better cope with the time change?
- The days before, start and end your day 15 minutes in advance: in this way, your body will gradually get used to your new schedules.
- At dinner time, avoid carbohydrates and eat hot dishes: this way you will go to bed feeling lighter and sleep better.
- Avoid nocturnal light stimuli , as well as the computer or mobile phone: these types of external factors awaken the brain more, so it will be more difficult for you to fall asleep.
- Do physical exercise in the afternoon: it is important that both your mind and your physique get tired during the day in order to rest better at night.
After knowing all the changes that your body undergoes when the time changes ... What do you prefer: summer or winter time ? (Whatever it is, keep in mind that sleeping more and better is synonymous with perfect skin ).