Time change: sleep, meals… tips to better adapt to the change to summer time

Time change: sleep, meals… tips to better adapt to the change to summer time


Tick ​​tock. Daylight saving time will soon be upon us. On the night of Saturday March 30 to Sunday March 31, it will be 3 a.m. to 2 a.m. One hour less sleep therefore, which will affect the biological clock and at the same time cause disturbances for some. Sleep problems in mind.

“The adaptation of the body to this time difference that we impose on it will vary from one individual to another and can last from a few days for morning chronotypes (people who tend to be more efficient in the morning) to several months for late chronotypes (people who tend to be more efficient in the evening),” notes theInserm. How to best manage the transition to summer time, more difficult to live with than the change to winter time ?

Go to bed early Saturday and Sunday

Partying for an extra hour on Saturday evening and Sunday evening, the day before a public holiday, without taking into account the time change, can be tempting. But the backlash could be difficult to live with on Tuesday morning. As physiological mechanisms take longer to activate when you wake up following the change to summer time, changing your habits from the first day allows you to anticipate loss of sleep.

A not too long lie-in

“Despite a one-hour sleep debt, it is preferable to avoid sleeping in on the weekend following the time change, in order to facilitate the adaptation of our biological clock to the new time,” recommended Dr. Grégoire Gex from the Valais Romand Hospital Center. To better adapt, it is better to avoid sleeping more than two hours than your usual waking time during the week, taking into account summer time.

A walk in the morning

Exposing yourself to daylight as soon as you get up helps the biological clock to reset and adapt to time changes, recalls theInserm. A one-hour walk also stimulates the production of cortisol, which is very useful in helping the body wake up properly.

A light meal at a regular time

The rhythm of meals can help to synchronize the biological clock or, on the contrary, disrupt it. Our body actually programs certain functions at certain times, such as appetite or digestion. A small adjustment may be necessary. Eating an early dinner, with a light meal, helps promote good sleep afterwards.

The important thing is to establish and maintain a regular rhythm over the next few days. Waking up, going to bed, sleeping time, diet… none of these factors should be neglected to start the week off rightwithout feeling like a jet lag.



Source link