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In the early hours of this Saturday, March 28 to Sunday, March 29, we Spaniards will change our schedule to adapt to the summer schedule. At 2:00 in the morning, the clocks will go forward one hour and will read 3:00 (in the Canary Islands it will be at 1:00). It is a simple gesture, which only takes a few seconds. However, behind that small movement of needles lies a phenomenon with effects often more intense than we usually imagine.
Our body works following circadian rhythms that regulate essential processes such as sleep, hormonal production, body temperature or energy levels. When the official time is modified, these rhythms are altered and, Even if the change is only sixty minutes, the body needs time to readjust. In fact, according to data handled noVadietleaders in health care in the most natural way, three out of four people report experiencing negative effects from the time change. For a few days they have a sensation similar to that of jet lagwith difficulties sleeping, accumulated fatigue or reduced ability to concentrate.
Effects
The main reason why the time change can affect our well-being is related to the alteration of the biological clock. The experts of noVadiet They show us what are the most common symptoms that we can have:
1. Misalignment of sleep patterns
One of the most immediate effects of the time change is the alteration of the sleep-wake cycle.. The body regulates rest by releasing melatonin, a hormone that is produced when light decreases and that tells the body that it is time to sleep. By setting the clock forward or backward, it may take several days for the body to readjust this mechanism.
During this period, it is common for some people to have difficulty falling asleep, wake up earlier than usual, or experience a less restful rest.. This imbalance is most evident in the change to daylight saving time, when the clock goes forward and the body feels that it is deprived of an hour of sleep.
2. Tiredness, fatigue and lower vitality
The lack of a restful rest is usually reflected in the energy levels we have the next day. With time change it is common to have a persistent feeling of tiredness or less ability to cope with our daily routine.
The body needs to synchronize its internal rhythm again with the new schedule, which can cause episodes of drowsiness and a general feeling of physical and mental fatigue. This fatigue usually manifests itself both in the workplace and in academic performance or in the practice of physical exercise.
3. Difficulties with concentration and mental performance
The brain is also affected by changes in sleep rhythms, which affects attention, memory and the ability to concentrate.. During the first days after the time change, some people perceive increased difficulty staying focused or completing tasks that require some mental effort. This occurs because the brain is still adjusting its wake-rest cycles.
4. Mood changes
Sleep and emotional balance are closely related, so when rest is disturbed, a temporary modification of mood may also occur.. After the time change it is relatively common for episodes of irritability, decreased motivation, or feelings of apathy. In some cases, greater emotional sensitivity can also be observed. These changes, however, are usually temporary and disappear as the body gets used to the new schedule.
5. Impact on metabolism and daily habits
When circadian rhythms are disrupted, people may experience less appetite or more digestive discomfort.. In addition, the time change also modifies the schedules for exercising, eating or exposing oneself to natural light, which causes a certain imbalance in the body.
How to better cope with the time change?
The body needs time to adapt to the new schedule, but there are measures that can facilitate this process and minimize the negative effects caused by this change. The experts of noVadiet point out the following:
Gradually adjust rest schedules
One of the most effective measures is to gradually adapt sleep schedules before the time change occurs. Something as simple as advance bedtime by 15 to 30 minutes the days before makes the body react better.
Take care of sleep hygiene
Maintaining healthy habits before sleeping can significantly improve the quality of rest during the period of adaptation to the new schedule. It is advisable to avoid intense stimuli in the hours before sleep, such as prolonged use of screens or the consumption of stimulating drinks.. Likewise, creating a relaxing routine before going to bed and maintaining regular schedules helps ensure deeper and more restorative rest.
Take advantage of natural light to regulate the biological clock
Exposure to natural light is one of the most important factors in adjusting the circadian rhythm. Spend time outdoors during the day It helps the brain to correctly interpret when it should activate and, at the same time, when it should prepare for rest. In this sense, During the days after the time change it is advisable to do outdoor activities or take advantage of daylight hours to walk or exercise.
Maintain a balanced diet and regular schedules
Always eating at the same time helps the body regulate its metabolic cycles and helps stabilize energy levels. Besides, a balanced and nutrient-rich diet Helps combat the feeling of tiredness associated with time change.
Rely on supplements to maintain energy
Taking some dietary supplement will help us maintain vitality. Royal jelly stands out, which, accompanied by taurine, kola nut, maca and vitamins, allows us to better cope with the effects of the time change.. Another widely used option is multivitaminsfood supplements with a broad formula of vitamins and minerals that are sometimes rounded off with natural ingredients such as ginseng or royal jelly.
Perform moderate physical activity
Moderate exercise helps activate the body and contributes to improving the quality of sleep. Practicing physical activity regularly, which is adapted to our age and physical condition, will help us adapt to the new schedule. It is not necessary to do intense training. Just walking, practicing yoga or doing gentle stretches is enough to stimulate the body and feel better.
Sonia ClaverÃa, Family Physician of the Technical Department of noVadiet points out: “The time change can generate a small imbalance in the biological clockespecially in people with very structured routines or with greater sensitivity to sleep disturbances, as well as in children and the elderly. However, the body recovers its balance naturally in a few days, but to facilitate this adaptation it is recommended to maintain certain healthy habits that can help minimize the small symptoms related to the time change.”
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