Gema García Marcos
Updated Saturday, March 30, 2024-01:59
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The change is only one hour, but many times it feels so bad to us that anyone would think we just returned from a transoceanic flight and have horrible jet lag.
Why does time change affect us so much if the difference is only 60 minutes forward - as in this case - or backwards? "This time adjustment can have several effects due to the
alteration of our circadian rhythms
, which are the biological cycles that regulate not only
sleep
, but also
nutrition
and
body temperature
," says Enrique González, therapist in Precision Functional Nutrition. with training in Biochemistry, Dietetics-Nutrition and Naturopathy.
This advance of the time, he continues, "can
reduce vitality and the ability to concentrate
and, although the increase in daylight hours has a positive psychological impact as a few days pass, it is precisely this modification that negatively affects the biology of some sensitive people.
Because? "Because a temporary imbalance occurs
in the secretion of melatonin
, the sleep hormone, which can cause fatigue, lack of attention and concentration." And he points out that, "although other problems or circumstances associated with time change have been reported,
no in-depth statistical study has been conclusive
to establish cause-effect and chance-effect."
González points out that "
children and older people are the groups most sensitive to these hormonal changes
, but the adaptation usually lasts very few days."
For Jana Fernández, a popularizer specializing in well-being and rest, "the fact that we sleep an hour less might seem like a small thing if observed in isolation, but if we understand it in
a context in which practically the entire population lives in a situation of chronic sleep deprivation
, sleeping an hour less is really noticeable."
In this scenario in which sleep is not given the importance it deserves and is 'robbed' of the time it needs to carry out its
reparative function in our body
adequately, any modification counts and affects some more than others. others. "For people who have regular schedules and a more or less consistent routine throughout the week, this change does not mean much either. It barely requires an
adjustment that can last two or three days
and that is noticeable, more than anything, in the meals, because we feel hungry at the times of day when we ate before the change. On the contrary, those who, as I have pointed out before, neither get enough sleep, nor follow regular schedules, are going to have a worse time," he warns.
But there is even more. What does the fact that we turn the clock forward an hour mean for our body? "Well, it means that we are going to
wake up again
and start our daily activities while
it is still night
, which is going to make it
harder for our brain to activate
, while, on the other hand, we are going to have an extra hour of light in the evening." afternoon. Which, beyond the sensations or 'tastes', has a direct impact on our body, whose biological clock - circadian cycle - is governed by light."
In any case, Fernández points out, "there is no need to dramatize either. This is not as if we had made a round trip to Singapore. It is clear that the change can affect us, but that discomfort or discomfort
only lasts a few days
during the which the key lies in maintaining
regular schedules
.
And he gives us advice to take into account. "During these first days in which we wake up again and it is still night, as happened during the winter, my recommendation is that
we expose ourselves to clear and powerful artificial lighting
as soon as we get up, because that will help our brain to synchronize. biological clock".
Tips so that the time change does not affect you
What is clear is that, no matter how minimal, the time change does not sit too well with us. What can we do? Enrique González lists us a list of important things:
1. "
Promote sleep hygiene
, maintaining a fixed established time to get up and not reduce the hours of sleep even though it gets dark later."
2. "
Avoid using screens
(computers, mobile phones, TV, ...) before going to bed, as they alter the production of melatonin. Apart from affecting the quality of sleep, they affect attention, concentration and mood the next day."
3. "
If you live with children
, explain and help them make the change, since, otherwise, their pace of activity in the new schedule may disrupt that of adults."
4. "Since the sunrise is later, it will be very useful
to activate ourselves with physical exercise first thing in the morning,
especially during the transition days until adaptation."
Furthermore, he points out, "
foods rich in tryptophan
and melatonin
can help us cope with this time adaptation." What foods are we talking about? "In the case of
tryptophan
, from chicken, turkey, dairy, eggs, spinach, pumpkin, banana, walnuts and dark chocolate. In the case of melatonin
,
again, from walnuts and bananas , but also tomatoes, cherries, rice, oats and sweet corn.
Regarding supplementation, González points out that "
melatonin
has sufficient guarantee of efficacy and safety and is especially indicated to regulate wake-sleep cycles, as occurs during this time change. However, hypersensitivity cannot be excluded. to melatonin, as can also happen with caffeine," he concludes.
Guidelines to avoid succumbing to time change
Dropdown
These are the keys that, according to Mar Santamaría, head of Pharmaceutical Care at PromoFarma, can help us cope with the effects of the time change. "First of all - it starts - it is important to take care of
sleep hygiene guidelines
, to be aware of the very important role they play in the mission of getting a better rest at night."
And, based on this premise, these are their recommendations:
"We must try
to maintain a comfortable and quiet environment
to rest better: use appropriate bedding to promote thermal comfort; ventilate the room correctly and try to make it a space free of noise or light stimuli that may interfere with correct conciliation and maintenance. of the dream".
"Avoid ingesting stimulating substances
such as those contained in coffee, dark chocolate or tea after 5 p.m. And the same with drinking alcohol in the evening: alcohol produces a sensation of sedation, but it greatly worsens the quality of the dream".
"Have a
light dinner, early, and based on nutrient-dense
and healthy foods. Do not include ultra-processed foods, excess fats that are difficult to digest, or simple sugars, among others."
"Avoid excessive water intake before going to sleep
, so as not to get up frequently at night to go to the bathroom."
"Practicing high-intensity sports after 7 p.m. is not a good idea
. It can produce physical and mental hyperstimulation that makes it difficult to fall asleep. It is better to do this type of activity in the morning or in the middle of the day."
"The use of bright screens in the hours before going to bed
- especially mobile phones, tablets and computers -, as well as very intense lighting in rooms, reduces the physiological production of endogenous melatonin. However, spending a few minutes
Meditating
or
relaxing reading before going to sleep can help us a lot
. "
"We can rely on specific supplementation to achieve a more restful sleep, but
always with professional advice
. "