Sleep: how to limit the effects of the time change?

DECRYPTION

Can the time change have an impact on our health?

While France will switch to winter time in the night from Saturday to Sunday, doctor Jimmy Mohamed answered this question asked on Friday on Europe 1. The chronicler doctor of Europe 1 gives us some advice to limit the effects unwanted, especially on our sleep. 

>> Find the morning show of the day in replay and podcast here

What is the impact of the time change? 

You have a biological clock in your brain.

It doesn't tick, but nevertheless, it will regulate everything in your body: the time you get up, the time you go to bed, and it will also regulate your digestive tract.

We almost all eat at the same time and we are hungry at the same time.

Moreover, at night, we do not get up to go to the bathroom, because our digestive tract is also regulated by this biological clock which understands that it is time to sleep.

So, this clock is quite well made since it is set on the 24 hours of a day.

That's good.

Except that with this change of time, we will sleep an hour more.

And so, we will have 25 hours in total in the day on Sunday.

And this clock will therefore be gradually shifted.

Who is most affected by the time change? 

The people who will be most impacted by this change are rather the children.

But given that we are in the school vacation period, they will have time to adjust.

Those who get up early in the morning will also be impacted since they will have to sleep an hour longer.

During the day, they will stay awake an hour longer, so they will be a little more tired on Sunday night.

Fortunately, after a few days, this clock will reset, because winter time is a little more physiological.

It is approaching the hour of the sun and therefore it is beneficial for our health.

How to limit the impact on sleep?

You can take advantage of this time change to try to go to sleep for an extra hour and keep that extra hour.

You can also take stock of your sleep needs.

Generally speaking, we all have slightly different needs.

If a single number were to be used, we adults, on average, need 49 hours of sleep per week.

That's seven hours of sleep every day for a week.

Try to keep this consistency and not to shift away during the weekends.

We live in a somewhat scary climate.

So in the evening, at 9 p.m., curfew, I suggest you cut your notifications, stop going on social networks since the information is quite anxious.

If you watch a series, instead of watching three episodes, watch two instead.

This will avoid being exposed to blue lights and having that quirky sleep.

Physical activity helps ensure a good wakefulness during the day, but also promotes the quality of sleep and the speed of falling asleep.

Finally, know that the quality of sleep is closely linked to ... the quality of sexual intercourse!

So a good night's sleep can also mean a good night's sleep in other things.

Finally, if you want more advice, I recommend the book by the sleep specialist, Professor Pierre Philippe,

, published by Albin Michel.