How does the time change affect? Tips for you to adapt without any problem
Will the time change ever disappear? At the moment the maladjustments that it unfailingly causes in our organism are still established and with it. Even being quarantined by coronavirus, this Sunday we “stole” one hour from sleep, so if you are following a schedule in your daily routine, this fact can cause health disorders. We give you the best guidelines for you to adapt to this time change without any problem.
Fast forward to bedtime
If you experience seasonal changes and time changes symptoms such as insomnia, irritability, headache, poor concentration, anxiety, increased appetite, daytime tiredness, or mood swings, we propose an action plan to prevent this from happening.
Starting today progressively advance your bedtime and also get up, so you will gradually adapt to the new schedule and not abruptly. Of course, for this tip to work avoid naps.
What about sun exposure?
One of the most common tips to cope with the time change is the recommendation of moderate sun exposure. It seems that the time is beginning to accompany but, if you find yourself confined at home these days, it is not so easy to achieve optimal sun exposure.
Exposure to the sun promotes a better mood, strengthens the immune system, improves the quality of sleep and strengthens bones and teeth. Vitamin D supplements are a way to achieve those necessary healthy vitamin levels but you can also make small daily exposures to daytime sun rays from home, either taking advantage of the sun that comes through the window or on your terrace or balcony. In difficult times you have to be more imaginative.
Food does matter
The days before the time change, the ideal is to choose to include more vegetables and fruits in the diet and complement them with protein from poultry, fish, eggs, legumes or tofu. To carry a healthy and balanced diet you can add complex carbohydrates such as whole grains and healthy fats such as EVOO, nuts, avocado or seeds. These foods are an important source of tryptophan that helps secrete serotonin, providing well-being and facilitating rest..
Avoid heavy dinners these days because you would add a factor that will probably make it even harder for you to fall asleep. Light vegetable-based dinners and a serving of protein would be ideal, for example a pumpkin cream with a French omelette or a stir fry of broccoli, carrots and cashews accompanying a baked fish.
These days of quarantine is a general recommendation since you may be spending a lot of time at home. However, it is a tip that you should follow yes or yes to cushion the effects of the time change. Choose light exercises to practice throughout the day, never in the late afternoon so as not to interfere with sleep.
Yoga, the exercise bike that many of us have dusted off these days, pilates, exercise tables with squats, strides or planks, stretches … are exercises that will make you get more tired at the end of the day, thus promoting sleep And, something that doesn't hurt, they collaborate with the bikini operation.
Water, divine treasure
Avoid caffeine and alcohol these days because they can really alter your sleep cycle with consequent tiredness the next day and other symptoms associated with the schedule change. Coffee, tea, and caffeinated soft drinks are highly discouraged.
Water is going to become, once again, your greatest ally. Drinking enough water will keep your body hydrated, you will feel less tired, your immune system will be strengthened, you will minimize headaches, you will avoid constipation and you will improve digestion. If you find it hard to drink water, choose to make water infused with fruit or spices, with ginger, apple, cinnamon, red berries, cucumber … or for tein-free infusions so they don't interfere with a good rest. Ready to fast forward the clock?