Switching clocks to winter time: how to help your body adapt – expert advice
17 October 2024 02:33
On Sunday, 27 October, Ukraine will switch to “winter time” for the last time, setting the clocks back one hour. So, you will be able to enjoy an extra hour of rest before the new work week. However, this transition can disrupt our internal rhythms, affecting both our physical and psychological state, according to WalesOnline.
Experts tell us how to survive this transition more easily and maintain inner balance with the onset of a shorter daylight hours. Read about the impact of time change on the human body and how to help it adapt in the article "Komersant Ukrainian"
The impact of daylight saving time on the human body
Theresa Schnorbach, a sleep researcher at Emma, explains that our circadian rhythms, which are regulated by the suprachiasmatic nucleus (SCN), are sensitive to changes in light.
“Reduced daylight can disrupt our sleep cycle and cause insomnia. It can take some time for our bodies to adapt to these changes, and this can affect bodily functions such as the regulation of body temperature and blood pressure,” says Teresa.
Psychologist Antonio Kalentzis notes that a decrease in daylight can also worsen the symptoms of seasonal affective disorder (SAD), a condition that leads to seasonal depression.
“For people who are prone to seasonal affective disorder, the change to winter time can cause a significant deterioration in mood,” he adds.
Cognitive function can also suffer due to sleep disturbances, which can affect memory, attention and problem-solving abilities. Kalentzis emphasises: “Lack of rest can lead to an increase in accidents and reduced productivity.”
How to prepare your body for time change: a selection of tips
As mentioned above, time change can have a negative impact on our well-being.
Children and the elderly can feel the transition to winter time especially strongly.
However, experts suggest several effective steps to help your body adapt to this period:
- Gradually change your sleep schedule
Antonio Kalentzis advises shifting your bedtime by 15-30 minutes every evening before changing the time. According to him, this gradual transition will help your body acclimatise, reducing the risk of jet lag.
- Avoid daytime naps
Sleep specialist Schnorbach notes that setting your clocks back can make you sleepy during the day, but it’s important to avoid daytime naps, especially in the afternoon.
Daytime sleep can reduce adenosine levels, which negatively affects the natural mechanisms of falling asleep at night, as this substance helps activate the parts of the brain responsible for sleep.
- Adjust your meal times
Dr Lindsay Browning suggests gradually changing the time of meals, as this also affects our internal clock. So, you should try to shift your meal times every day to help your body adjust to a new sleep schedule.
- Give preference to warm light
Switching to warmer lighting in the evening can help relax the central nervous system. Teresa Schnorbach advises replacing the lamps with warmer ones or even buying red light lamps.
In particular, a 2012 study showed that red light increases melatonin production and improves sleep quality.
- Reduce your caffeine intake
According to Dr Browning, reducing your caffeine intake in the afternoon is crucial for getting a good night’s sleep. Caffeine stays in your system for several hours, so you should avoid drinking it after 2pm to help you sleep better.
- Maximise natural light in your room
Bright morning light is essential for regulating circadian rhythms. Natural light helps you wake up in the morning and improves your mood and cognitive function throughout the day.
- Limit bright light at night
Browning advises avoiding exposure to blue light from screens in the evening. She emphasises that bright light from phones and laptops can disrupt the production of melatonin.
- Stay socially active
Active participation in social activities can lift your mood and provide emotional support during the darker months of the year. Kalentzis says that social interaction helps fight isolation and improves mental well-being.
- Try relaxation techniques
A variety of mindfulness practices, such as meditation and yoga, can help reduce stress. Antonio Kalentzis suggests incorporating them into your daily routine to increase emotional resilience and improve sleep quality.
So, by gradually adapting your schedule, avoiding bright artificial light and excessive caffeine consumption, and practicing mindfulness, you can help your body transition more smoothly to winter time, reducing the risk of deterioration in your well-being and overall health.
Author: Olya Yushko
