Twice each year, we adjust our clocks, springing forward one hour in the spring and falling back one hour in the autumn. As simple as it is to move time forward or back, this change triggers a series of effects on our biological clock, impacting our fatigue and daily routine.
To help you embrace this cycle with serenity and minimize disruptions, here are some timeless tips:
By setting your watches and clocks to the new time before you go to bed, you’ll wake up already in the new temporal rhythm, which can help reduce confusion or offset related to the next day’s activities. Know that cell phones and other connected technologies usually adjust automatically. Take a glance in the morning to ensure they have also switched to the new time!
Striving to follow your usual daily schedule is essential. If you’re used to dining at 6 PM and going to bed at 11 PM, stick to these times even after the time change. Resisting the urge to change your meal or bedtime schedule is critical for quickly rebalancing your biological clock.
Extending your mornings in bed after the time change can be tempting, but doing so could delay your adjustment. Getting up early and being active, especially by taking advantage of daylight, is particularly beneficial for those affected by seasonal depression.
Exposure to sunlight plays a predominant role in regulating our internal clock. Daylight inhibits the production of melatonin, the sleep-inducing hormone, thus promoting alertness and energy throughout the day. In the fall, the sun sets much earlier with the switch to “wintertime,” so try to take advantage of it in the morning or at noon to get your daily natural light intake.
Incorporate physical activity into your daily routine, even when you’re feeling tired. Whether it’s a brisk walk or a workout session, exercise can significantly boost your energy level and help you better cope with the time change. (Psst! It’s also great for keeping your joints healthy; it’s a two-for-one deal!)
Physical activity can improve the quality of your sleep and prevent insomnia. Conversely, it is advisable to limit the consumption of stimulants such as caffeine and avoid sleep disruptors like alcohol, tobacco, and drugs before bedtime. Also, prioritize a healthy sleep environment, free of digital distractions and blue light, at least one hour before sleep.
Finally, it’s good to remember that time changes can be felt differently from one person to another, whether they gain us an hour or lose us one. Young children, older people, and those with certain medical conditions may be susceptible to these changes. Let’s, therefore, be understanding and patient during these adjustment periods.
By following our advice, you can better survive the time change, whether moving to daylight saving time or returning to standard time. It’s essential to see the positive side of these changes: daylight saving time extends the presence of the sun in the evening, and the return to standard time gives us an extra hour…
Adopting a positive perspective is also an excellent way to survive the time changes!