How can we reduce the impact of the time change in the fall?

Every fall, when we turn back the clocks, many people feel the effects on their biological rhythm. The time change can disrupt our internal clock, causing fatigue, sleep disturbances, and sometimes even mood swings. To better experience this transition, there are simple and effective strategies that you can adopt. Here’s how to prepare yourself so that this change is as smooth as possible.

1. Understanding the biological clock and the impact of time change

Our bodies operate on a circadian rhythm, a sort of internal biological clock regulated primarily by daylight. When we change the clocks, either moving them back or forward one hour, this natural routine is disrupted, causing shifts in our sleep cycle. This can lead to symptoms such as :

• Difficulty falling asleep
• Waking up early
• Fatigue during the day
• Decreased concentration
• Irritability

2. Gradually adjust your internal clock

One of the best ways to lessen the impact of the time change is to gradually adjust your sleep schedule a few days before the switch to standard time. For example, if you know the time change is coming up, start going to bed 15 minutes later each day. This will help your body adjust to the new time and keep your body clock in balance.

3. Optimize light exposure

Light exposure plays a crucial role in regulating our internal clock. During the fall, days get shorter, which can compound the effects of the time change. Here are some tips for managing light exposure:

• Take advantage of natural light : Try to spend time outdoors, especially in the morning, to get exposure to daylight. This helps maintain a healthy circadian rhythm.
• Limit artificial light in the evening : Avoid computer screens, phones, and televisions at least one hour before bedtime. The blue light emitted by these devices can delay the production of melatonin, the hormone responsible for sleep.

4. Maintaining Good Sleep Hygiene

Maintaining good sleep hygiene is essential to minimize the impact of the time change :

• Establish a relaxing routine : Reading, meditating, or taking a warm bath before bed can help prepare your body for rest.
• Create a sleep-friendly environment : Make sure your bedroom is dark, cool, and quiet.
• Avoid stimulants : Limit caffeine, nicotine, or alcohol in the evening, as they can disrupt your sleep.

Although the time change can have a temporary impact on our sleep rhythm, there are simple and effective ways to mitigate these effects. By gradually adjusting your habits, optimizing your exposure to light, taking melatonin if necessary and adopting good sleep hygiene, you can go through this transition smoothly. Do not hesitate to consult a health professional if sleep disorders persist.

5. Taking melatonin supplements

Melatonin is a hormone naturally produced by the body that helps regulate the sleep-wake cycle. It is typically released in the evening when light fades, signaling to the body that it is time to prepare for sleep. When the clocks change, melatonin production can be disrupted, causing difficulty falling asleep or waking up.

The importance of melatonin

One effective way to reduce the effects of the time change is to take melatonin in supplement form. It is recommended to take it 30 to 60 minutes before bedtime to make it easier to fall asleep.

Some tips for an optimal grip:

• Dosage : Start with a low dose, and adjust if necessary.
• Consult a health care practitioner : If you have sleep disorders or medical conditions, it is recommended to consult a health care practitioner before taking supplements.

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Sources

1. National Sleep Foundation : How Melatonin Affects Your Sleep
2. Harvard Health Publishing : Light and the Body’s Circadian Rhythm
3. Journal of Clinical Sleep Medicine : Melatonin in Sleep Disorders: Efficacy in People Affected by Shifts in Time