Time change is a reality we have to deal with. Turning the clock forward by one hour may seem trivial, but we must still be aware that it can have an impact on our fatigue level in the days following the time change.
Discover these tips that will help you better cope with the time change, in order to avoid its effects being felt on your daily life.
In the evening, you usually eat around 6:00 p.m. and go to bed at 11:00 p.m.? Make sure you stick to this schedule from the first day of the time change. It can be tempting to put off eating or bedtime because your body doesn’t feel “ready” yet, but it’s something to avoid. Following the same routine as usual will help you set your biological clock and adjust more quickly to the time change.
In addition, avoid getting up later in the days following the time change. Although it may seem counterintuitive, it is beneficial to get up early to be active and enjoy the morning sunlight. This is especially important for people who are prone to Seasonal Affective Disorder (SAD).
Enjoying natural light is especially important to regulate your biological clock. Indeed, sunlight blocks the absorption of the hormone responsible for sleep (melatonin) and thus helps you stay awake.
Therefore, early exposure to light can have a considerable effect on your energy levels throughout the day.
Certain daily habits have a direct impact on the quality of sleep. Physical activity can indeed promote quality sleep and prevent insomnia.
Avoid consuming too much caffeine, and avoid sleep disruptors (alcohol, tobacco, drugs) in the hours before bedtime. Finally, remember to leave your cell phone and electronics out of your bedroom. As well, avoid blue light from screens at least one hour before bedtime.
Take an hour out of your day to go for a walk or work out… even if your body is tired. You will have a boost of energy, that’s for sure!
It is important to know that the springtime time change is generally easier for our body since it follows more closely with the cycles of our natural biological clock. Nevertheless, some people, especially young children, the elderly, and people with health problems, are more at risk of feeling the effects of the time change, whether it is in the spring or the fall.