Change the sleep schedule hinders concentration

Change sharply to bed and get up alter circadian rhythmsan internal system that regulates key functions such as hormone secretion, body temperature or blood pressure; What translates into insomnia, daytime sleepiness, concentration difficulties or even an increase in irritability, says the specialist in neurophysiology of the Sanitas La Moraleja University Hospital, Sonia Montilla.

In this sense, those who work in rotary or nocturnal shifts face the challenge of adjusting the biological cycle to artificial schedules, which increases the risk of suffer chronic sleep disorders and, in the long term, metabolic and cardiovascular problems.

In the case of Jet Lag, exposure to a new time spindle causes the body to maintain the sleep cycle of the place of origin, which gives rise to symptoms such as persistent fatigue, heavy digestions and alterations in appetite. Likewise, the expert clarifies that this effect is usually more intense when traveling east, since it forces to advance the natural schedule of sleep.

In addition, during the summer and especially on vacation, the Habits changes How to bed later, sleeping prolonged naps or exposing themselves to screens in bed are accentuated, and the subsequent return to the routine in September can make it more difficult to recover stable schedules. “The accumulation of these small habits generates what is known as ‘social jet lag’, a discrepancy between internal schedule and social or labor demands, which can be as harmful as crossing several schedules,” explains the psychologist of Blua de Sanitas, Pablo Ramos.

“Sleeping is not only a matter of quantity, but also of quality and regularity. Respecting the biological clock allows to keep in balance systems as important as the immune, the endocrine and the cardiovascular,” says Ramos.

Recommendations to minimize the impact of these mismatches

To minimize the impact of these mismatches, Sanitas experts recommend taking advantage of the last days of vacation to gradually readjust the time of bed and get up for the beginning of the labor and school course; Avoid copious and stimulating meals before sleeping, such as coffee or alcohol; Or limit the use of electronic devices at night, since the blue light of the screens inhibits the production of melatonin.

They also recommend Maintain regular sleep routines From the first week of work activity to reduce accumulated fatigue and take advantage of “moderation” naps. Sleeping 20-30 minutes early in the afternoon can be repaire, but if they lengthen too much, they can hinder night rest, they explain.

On the other hand, they point out that Natural light is the main internal clock synchronizer. Therefore, after a flight to the east, for example, “it is convenient to expose itself to the morning light”; On trips west, do it in the afternoon “helps delay the cycle.” Finally, experts conclude that when sleeping problems last more than two weeks or affect daily performance, it is advisable to seek medical advice to prevent them from chronuming.