5 tips to adapt to the new rhythm

The time will change from the early hours of this Saturday, October 29th to Sunday, October 30th in 2022 and with that will come the shorter days. That is, if it is 3:00 am on Sunday, it becomes 2:00 am. Can the time change affect our health?

Various scientific studies have proven that yes; Slowing down or advancing the clock that governs our lives has a real impact on another clock, the biological one.

The change in autumn time is better toleratedr than in spring because the biological clock trend tends to slow down by about 30 minutes each day. In addition, earlier treatment at night promotes falling asleep and a good night’s sleep, since darkness is a precursor to the production of melatonin, the sleep hormone.

Despite this, researchers from the National Autonomous University of Mexico analyzing the effects of the government-imposed daylight saving time change on the changing of the seasons came to the conclusion some people, especially those who have a biologically and psycho-emotionally inflexible structure or who have to carry out activities according to rigid schedules, You may experience various symptoms associated with the process of adjusting to the new schedule.

Health-related changes due to the time change

These are the Symptoms that people may experience if the clock goes forward or backward at the change of season:

sleepiness
Irritability,
Difficulties in attention, concentration and memory.
fatigue
drop in performance
Lower productivity
General discomfort.
mood swings, depression.
Digestive disorders (more gastric juice, increased nocturnal appetite).
Increased psychosomatic complaints.

It can also occur in children, whose biological clocks can take up to two months to adjust, according to Mexican researchers Nocturnal urinary incontinence due to poor regulation of antidiuretic hormone.

The disorder is maintained in all groups of people, situations of uncontrolled bulimia through snacking around the clock, leading to gastrointestinal and metabolic problems, obesity and diabetes, increased depression, stress, chronic fatigue, poor cognitive performance and mood disorders.

The change of the timetable can have serious consequences because it can reduce the level of attention. For this reason, vehicle manufacturers have developed systems that recognize the driver’s changing sensitivity and warn him to stop in order to avoid accidents. A short sleep or nap improves alertness.

Why does the time change affect you?

our circadian clock it expresses all the sensations that our body absorbs when traveling with the earth’s rotation at incredible speeds (1,600 km/h) that we hardly notice consciously, but which is there like a great reality.

For physiological adaptation to these speeds A large number of neurotransmitters are involved and hormones that synchronize and regulate each other to rhythmically maintain sleep-wake activities (with more light, more energy for movement, eating, assimilation, and digestion; with less light, less energy, energy, rest, and regeneration).

But what happens if we let this clock go back and forth by one hour due to the change from summer to winter time? How do we adapt?

Our biological clock normally is activated with daylight, and allows us to relax and sleep at night. When this clock is disrupted due to changes in work shifts, long journeys, or changing schedules, the ability to adapt depends on each individual’s genetics. We have inherited traits across generations that have enabled us to adapt to change. We were also able to adapt to the customs.

All day and all night our body experiences temperature changes, in the secretions of neurotransmitters and hormones, in the digestive juices… all these changes are different for each person. They also change over the course of life: they are not the same in childhood, in maturity or in old age.

5 tips to avoid the time change

Faced with a time change that is given to us and that we cannot avoid, it is good to consider that it is better to prepare, get on the wave and surf so that it does not drag us. The following tips can help you with this Surf the time change:

Take short breaks or short naps.
take melatonin 1 to 5 milligrams at bedtime. Or do you think your body produces melatonin when you sleep in the dark (avoid any light in the bedroom).
in the morning and during the day get lots of sunlight. You can sunbathe on the eyelids: face the sun and close your eyes (the application of light 6 hours after the minimum body temperature advances the internal clock; on the other hand, the application of light 6 hours before the minimum temperature retards the physical clock ).
adjust meal times and whenever you can have company meals during the day. In order to promote regulation, dinner can be omitted.
practice with ample sunlight and rest overnight.

Use the holidays to adjust your pace

Our ancestors lived without artificial lighting, worked during the day, gathered around the fire for a couple of hours in the evening and slept at night. Today, with electric lights, televisions, laptops and smartphones, the distinction between day and night has become increasingly blurred, so much so that can alter your biological clock. But you can fix it.

It has been shown that just enjoying a few days of natural light with its dark nights will adjust our circadian rhythm and help us fall asleep. something as simple as Spend a few days camping outdoors can help us by regulating our internal clock.

During the weekday, get good natural light during the day, avoid backlight from phones and laptops as much as possible, and sleep in complete darkness at night. So can improve your sleep and physical performance Daily.

Avoid napping during the day

Sleep and wakefulness go together. That guard is given to us as therapeutic tool to adjust our schedules and restore sleep.

Not just the vigil promotes deeper sleepbut somehow enriches our experience: helps to understand the night, serves to train survival in dangerous or adverse situations, alters consciousness, helps to appreciate the silence of the night, to know the world of light and shadow, to know that there is life in the night and in it gives day.

but In this society where sleep is not respected, it is very difficult for people to stay awake for a day. So a society of sloths has formed, which spend part of the day asleep and act as automatons.

There are also People who, because they do not make sleep vital and necessary, doze during the day and suffer from insomnia at night. They abuse sleep and in order to enjoy it more later, they swell take sleeping pills

At the same time, Environmental conditions and especially artificial light change our circadian rhythm. Again, to avoid this, it is necessary to sleep well at night and stay awake during the day.

How to adjust to a new sleep pattern

Between doctors and nurses, firefighters and waiters, Watching is part of the job: Duty shifts and emergency assistance are carried out in the night watch

Sleeping and doing well is as important as causing Constant wakefulness was used as a means of torture, the so-called brainwashing. Even the most seasoned heroes cannot resist this practice after several days without sleep, the personality is completely lost and the will decays.

That’s why, To train while awake, you have to do it little by little. You can start with one day a week: go to bed two hours later and get up an hour earlier.

But before practicing vigil, it is necessary to sleep well and stay awake during the day.: Controlling thoughts and staying relaxed without devotion and active without excitement.

However, there is one case where vigilance can or should be exercised: insomnia. If you suffer from insomnia, you need not fear wakefulness. Teasing him will help attract deep sleep over time.

What to do if you have insomnia: adjust your sleep schedule

sleep and wake cycles are sometimes seen as something fixed and established, but change with age, circumstances socially and ecologically, and even mood. The time change can also have an effect. In order not to suffer from insomnia at night, it is advisable to adapt to these sleep rhythms during the day.

Theoretically, the winter time change should favor a good night’s sleep, since shorter days favor the release of the sleep hormone melatonin at bedtime. However, the environmental conditions, and in particular Artificial light changes our circadian rhythm. To avoid this, it is necessary to sleep well at night and stay awake during the day.

What is the most effective thing the body has to counteract insomnia? The dream. And what can follow the deepest sleep? The opposite: a severe and persistent insomnia.

Both follow each other like a sine curve: What makes one part higher will make the other lower to tend to balance. Sleep and wakefulness go together.

That guard is given to us as therapeutic tool to restore sleep.