Here we go again, the fall season is upon us. The days are getting shorter and shorter, the weather reminds us that summer is now over. The temperatures have dropped, and there are those who have already changed clothes in the wardrobes. The solar hour awaits us shortly, which will remind us – even more – that autumn has arrived. Now there are few days that separate us from solar time: between the night of Saturday 28 October and Sunday 29, we will have to move the hands of the clock by one hour.
Precisely, when will it be necessary to change the time?
At 3 on Sunday 29, turning back the hands of the clock at 2.
What will this change in timetable mean?
First of all, that night you will be able to sleep an hour more, even if many will experience this change in a negative way, thinking that they will be able to enjoy an hour of light less.
Furthermore, with the arrival of solar time, the balance of our organism will suffer enough. The biological rhythm changes, and – with it – there can be sleep disturbances, mood swings.
However, there are still a few weeks left to the dreaded moment… so here are some “instructions for use” to better face, manage and adapt to the return of solar time.
Effects of the time change
Although mild, the main annoyances related to the transition from summer time to winter time can be headache, apathy, fatigue, lack of appetite, joint and muscle pain, but – above all – insomnia, lowered mood, anxiety and irritability.
Particular attention must be paid to the weakest people, the obese, those who suffer from cardiovascular diseases and insomnia, which could experience a worsening of their health conditions.
Specifically, these are the two most frequent ailments:
Alteration of sleep-wake rhythms
The circadian rhythm is altered, a sort of biological clock whose period is 24 hours.
Poor or poor sleep also causes greater difficulty concentrating, as well as lower productivity at work.
According to some studies, moreover, there would be an increase in road accidents, linked – perhaps – to the decrease in attention due to the change of the time.
The people most sensitive to this change are those who tend to wake up later. To suffer less, however, are the early risers.
Irritability and bad mood
An increase in irritability and bad mood makes it difficult to manage the daily stress that builds up.
Those who are already suffering from anxiety and depression, who – often – see their disorders worsen as a result of the change in the biological clock, suffer the most.
Remedies to better deal with the change of time
Here are some simple tips to minimize the inconvenience caused by changing the time.
Anticipate Adjustment Times
In the days leading up to the time change, go to bed earlier and get up a little earlier than usual.
This is to gradually get used to the change.
Also, going to sleep earlier will bring health and mood benefits.
Above all, those who are used to “staying up late” will benefit.
Get moving, don’t stay still
Physical activity is good, this is well known.
In this regard, aerobic activity is especially recommended: a brisk walk or jog every day.
In addition, it is recommended to practice physical activity early in the morning, taking advantage of the hours of light.
Have a light lunch and pay attention to proper hydration.
Maintain your diet, avoid overeating and consume foods such as dairy products, carbohydrates, green leafy vegetables, nuts and dark chocolate. These foods have in common tryptophan, an amino acid that regulates melatonin (the sleep hormone) and promotes good rest.
Avoid alcohol, spicy foods, coffee, tea, and carbonated drinks. Reduce your protein intake as much as possible.
Furthermore, drinking plenty of water promotes intestinal regularity and improves the digestive process, avoiding burdening the night’s rest.
Some take up to 3 weeks to get back into the right rhythm, others – on the other hand – just a few days. In most cases, to better face this “step”, it will be enough to be patient and follow our suggestions.