Be prepared so that the time change does not affect you

Adapting to new schedules always has certain repercussions, especially in the case of us women. Vital rhythms and our daily routine change and, although it seems that one hour is very short time, there are mismatches and we can suffer symptoms such as tiredness, sleep disturbances or affect mood.

Effects of time change

With winter time we delay the clocks one hour or, as they say, we sleep another hour because at three in the morning on the last Sunday of October it would be two again. This is the schedule that the Spanish Sleep Society defends as the most optimal since the union between sunlight and daily activity is optimized and the balance of circadian rhythms is favored.


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Although the body usually adapts quickly to the changes that this new schedule implies, there are some people who have a little more change. The changes in the biorhythms would be similar to a jet lag although less pronounced.

The circadian cycle of women It has a shorter duration than that of man so the change in time brings us some symptoms as unappealing as problems falling asleep, tiredness, insomnia, stress due to the hormonal imbalance it causes, irritability or headache. But there are some tricks to ensure that the time change does not affect you so much.


What time am I going to sleep?

If, for example, you usually go to bed at 22:00 and get up at 6:00 or 7:00 to sleep the recommended 8-9 hours, by subtracting one hour from the usual schedule you would be sleeping at 21:00 in the Newly released winter time (which would be 10pm on the summer clock) what would happen? You would probably get more tired to go to bed because you would be late for bedtime so a good idea would be to adjust the time to go to bed, gradually advancing the bedtime.

Forget about using electronic devices before going to sleep because they will prevent you from segregating the adequate amount of melatonin and it will cost you more to fall asleep or you will have nighttime awakenings. Reading a little before bedtime is a ritual that invites you to rest and a perfect alternative to smartphones, tablets or computers.


Moderate exercise

Moderate exercise during the day will help you sleep and maintain a good mood, in addition to strengthening the immune system. Having moderate daily physical activity releases endorphins that provide well-being for walking, going to the gym, swimming, doing yoga … will help you cope with the change of time, yes, avoid practicing sports before bedtime, do it at least two hours before going to sleep so that it does not affect your rest.


Light dinner

Dinner lightly and at least two hours before going to bed to avoid bad digestion, reflux or burning that could affect your rest. Opt for easily digestible foods and avoid copious foods, fried and battered foods and ultraprocessed foods. A perfect dinner would be a baked fish dish accompanied by vegetables or a scrambled mushroom.

Drink An infusion relax before bedtime is also a great idea to help the body relax before sleeping and thus achieve a faster sleep that is also restful.


Regulate cortisol naturally

When there are changes in biorhythms, cortisol levels, the stress hormone, increase, so you can be more irritable and emotionally sensitive. But you can regulate these cortisol levels by resting properly, exercising and eating certain foods. like kiwi, avocado, salmon, raspberries … Also avoid caffeine and theine. This will adjust your cortisol levels by reducing symptoms related to stress.

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