As spring begins to bloom, it can be a little unsettling to know that daylight saving time is approaching. Even if we lose an hour in total (which might seem like a lot), this transition doesn’t have to be so abrupt if you know how to properly prepare for it. By making a few simple changes to your daily routine, you can make changing seasons and times less of a hassle! In this article, we’re going to look at the exact nature of these adjustments so that the transition to daylight saving time no longer makes you hesitate.
In just over four days, many of us will be asking ourselves the famous question: “Do we gain an hour or lose it? “. Well, be prepared to sleep a little less on the night of Sunday, March 26, 2023, because that’s when we’ll switch to Daylight Savings Time. When the clock shows 2 a.m., we will have to put our clocks forward one hour, or 3 a.m. These hourly adjustments, which take place twice a year, can unbalance our biological rhythms and impact our well-being. To facilitate this transition, it is wise to plan adaptation measures now, so that our body and our mind can apprehend this change more easily.
Gradually adapt our sleep habits to accommodate this change gently.
In order to achieve this, we can try shifting our bedtime and getting up by 10 to 15 minutes each day for a week before daylight saving time begins. This strategy will allow our internal clock to gently adjust to the new schedule, minimizing adverse effects such as fatigue, irritability or concentration problems caused by lack of sleep.
Gradually reduce our caffeine intake during the week before daylight saving time begins.
Indeed, caffeine is a stimulant that can disrupt our sleep and make it more difficult to adapt to the new schedule. To facilitate this transition, it is recommended to reduce the amount of coffee, tea, sodas or other beverages containing caffeine that we consume on a daily basis. The objective is to favor non-caffeinated drinks, such as water, herbal teas or fruit juices, in order to promote relaxation and quality sleep.
Minimize our screen time as much as possible, especially a few hours before going to bed.
The screens of our electronic devices (television, computer, smartphone, tablet) emit blue light which can disrupt our production of melatonin, the hormone that regulates our sleep-wake cycle. It is therefore essential to limit our exposure to these screens, especially in the evening, to allow our body to prepare naturally for sleep. The ideal would be to favor relaxing activities, such as reading, meditation or yoga, to make it easier to fall asleep and obtain a good quality of sleep.
Eat a regularly paced diet.
Other environmental factors, for example your eating habits, can also help synchronize your internal biological clock effectively. Scientific studies have shown that exposure to natural light and eating meals at appropriate times promote synchronization of central and peripheral biological clocks, helping to maintain a stable circadian rhythm.
To do this, it is important to respect meal times, making sure to take them at regular intervals throughout the day. Also avoid consuming food late at night, as this can disrupt the body’s natural processes and affect the quality of sleep. By adopting these healthy eating habits, you can optimize the coordination of internal biological clocks and promote a better balance between wakefulness and sleep.
By following these tips, our body will be better prepared to face the next change to daylight saving time. Once these different steps are in place, it is likely that we will feel less of the negative effects of this schedule change and that our adaptation will be easier and more harmonious.
