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Spring has arrived and with it, in addition to the spring asthenia, the first time change of 2024, to adapt to
summer time.
This year, in addition, it coincides with the end of
Holy Week
: in the early hours of Saturday, March 30 to Sunday, March 31, we will have to set
the clock
forward
60 minutes;
That is, we will sleep one hour less, at 3 hours it will be 2 o'clock.
An adjustment that may seem small, but it is not at all. Why does it affect us so much? "Our biological clock, which regulates the states of sleep and wakefulness and which is basic for our health, depends on
melatonin
, a hormone that is secreted depending on sunlight: when there is less sunlight, more melatonin is produced and we induces sleep. When we enter daylight saving time, even if we wake up at the same time, our body knows that we are getting up an hour earlier. This
hormonal deregulation
will generally make us feel more tired, have difficulty sleeping, be in a worse mood and irritable. , or we even have stomach problems or our skin looks older," explains
Cisa Llopis Carbajo,
psychologist and technical coordinator of the SOM Mental Health 360 platform.
"The simple fact of moving an hour back or forward, even in the early morning, undoubtedly causes us to suffer small
disorders
that affect sleep and can also affect the symptoms of
asthenia
," also confirms Dr.
Jacinto Valverde Navas,
internist, communicator. and collaborator of the Spanish laboratories Marnys, specialized in nutrition and well-being. "At the change of daylight saving time, the clocks go forward and
we sleep
an hour less, which produces an alteration in the secretion of
melatonin
and can cause drowsiness, irritability, even lack of
attention
and memory."
In addition, the
time change
takes a greater toll on older people, children and women, especially those who are close to or in the process of menopause, around the age of 50. The reasons, among others, are hormonal fluctuation, which complicates the task of sleeping well from the start. But not only: "They are more sensitive to
hormonal
changes ,
but, at the same time, women have more established routines throughout the day and generally take on more tasks at home, in addition to work tasks, so they tend to notice more
fatigue
and having the feeling of not achieving everything during the days after the change," says Llopis Carbajo.
It is something supported years ago by different scientific
studies
, among others, 'How Spanish Women Dream', carried out by Ipso and promoted by Evax, which details that we are twice as likely to
sleep poorly,
as detailed by the psychologist from the Institute of Madrid Dream Research, Yolanda de la Llave. This report details data such as that 25% suffer from
problems
falling asleep and although 79% sleep an average of 6 to 8 hours during the week, more than half (54%) affirm that they would really need to exceed 8 hours to
rest
, however only a privileged 15% achieve it.
A lack of rest that is aggravated by the change of the clock to adapt it to summer time. "When our brain is rested, creativity and
memory
levels increase
and the production of melatonin and serotonin is stimulated, which compensate for the stress of our daily lives. On a physical level, proper rest strengthens our
immune system
, protects us from cardiovascular diseases and contributes to maintaining a healthy and adequate weight. With the time change our
internal clock
is affected and the circadian rhythm can be altered. In most people the imbalance lasts a few days, but in those patients with some disorder of
chronic sleep,
this change can bring with it numerous difficulties," explains
María Sánchez
, e-Health manager of the medical insurance company Cigna Spain.
How does time change affect the skin?
Adjusting the clock to daylight saving time also leaves its mark on the skin. This is stated by
Gema Cabañero,
director of R&D&I of the nutricosmetics brand 180 The Concept: "The greater number of hours of light decreases the production of
melatonin
and increases
serotonin
, causing us to feel more awake, which that has an impact on the
biological clock,
alters our
biorhythm
and directly influences the difficulty in falling asleep, which results in
negative
effects on the skin," says the expert.
Cabañero
details the main consequences on our physique:
Bags and dark circles.
It is one of the main effects of time change: sleeping less consistently has an impact on your eyesight. Insufficient sleep can reduce blood circulation around the eyes, causing a buildup of blood and fluid that contributes to puffiness and the appearance of dark circles and bags.
Inflammation.
Lack of sleep causes an increase in levels of cortisol, the stress hormone, and excess of this can interfere with the skin's ability to retain water and collagen production. Result? More dehydrated, inflamed and less elastic skin.
Greater sagging.
Not getting enough sleep interferes with cell regeneration, which includes the production of collagen and elastin. Added to this is another factor, oxidative stress, which is caused when an imbalance arises between antioxidants and free radicals in the body and produces cellular damage, including damage to collagen fibers and elastin. This contributes to the skin looking less firm and with a dull tone.
Dryness and redness.
Changes in the duration and intensity of sunlight can affect the skin's ability to retain moisture, leading to dry skin, irritation, or exacerbation of conditions such as atopic dermatitis. Those who already suffer from skin conditions, such as acne or rosacea, may experience increased symptoms.
Tips so that the time change does not affect you
To alleviate as much as possible the effects of moving the clock forward in the early hours of Saturday, March 30, "it is best to
anticipate
and gradually adapt our daily routine to the time change, but maintaining a regular sleep schedule, that is, going to bed and getting up." at the same time whenever possible," explains Dr.
Valverde
.
In this sense,
Lorena Escriva,
pharmacist and technical director of Mabo Salud, the line of food supplements and cosmetics from the Spanish laboratory Mabo Farma, has prepared a list of tips so that we can adapt to the start of
summer time
as soon as possible.
Acclimatize day by day:
start now, adjust your sleep schedule by 10 to 15 minutes each day. This will help our body adapt to the new schedule, decreasing the impact of the time change on your sleep cycle.
Daylight:
Make the most of natural light to help regulate your internal clock. Exposure to sunlight, especially in the morning, can improve our vital tone, counteracting the depression associated with spring asthenia.
Relaxing pre-sleep routine:
Develop a nightly relaxation ritual to prepare your body and mind before sleep. Reading, a bubble bath or practicing breathing techniques induces sweet, quality sleep.
Schedule hygiene:
Going to bed and getting up at the same time every day, even on weekends, can stabilize your sleep cycle. The order in the schedules for sleeping, working and eating has an important reflection on rest, energy and mood.
Diet and exercise:
Limit caffeine and alcohol intake and avoid heavy meals before going to bed. Incorporating regular exercise into your routine is very good for your mood and improves insomnia, although we should avoid intense exercises before bed because they can activate us.
Design the best sleep environment:
Make sure your bedroom is a sanctuary for rest, a quiet, dark space with a cool, comfortable temperature. Invest in a good mattress and pillows, and consider using earplugs or an eye mask if you are especially sensitive to light or noise.
Melatonin:
if all else fails, it is the substance that best helps you fall asleep within the natural products market. It is available in all types of formats, from pills to drops and gummies that allow maximum sublingual absorption with a very pleasant flavor.
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