Marchheraldsboththearrival of springandtheswitch to daylight saving time. Warm days are just around the corner, and the days are getting longer. Although most of us look forward to this—since the benefits of sunshine and light are undeniable—the change of seasons can disrupt some of us, especially when it comes to sleep. The time change, combined with the milder weather, candisruptthecircadianrhythm. This affects sleep quality during the first few days and leads to temporary fatigue. Fortunately, this usually doesn’t last long, as the body is able to adapt to the new rhythm and environment.
We'll help you understand how thechanging seasons canaffectour sleep.
The circadian cycle—what is it?
To understand how the seasons and times of day affect our bodies, we should go back to the basics: thecircadian cycle.
Like all life on Earth, we move in rhythm with cycles that enable our bodies to function smoothly. The circadian rhythm is the most important of these. It is, in a sense,ourbiological clock,whichallows us to define a 24-hour period as a day, during whichwakefulness and sleepalternate. Light levels enable the body to maintain a regular rhythm. In the evening, the body produces melatonin (the sleep hormone) and stops producing it at daybreak. The entire functioning of the organs is governed by the circadian rhythm, with different peaks of activity depending on the time of day. Therefore, it is important to stick to a regular schedule (sleeping, waking up, eating, etc.) while taking the body’s natural internal clock into account. This leads to moreenergy, vitality, andoverall health.
How does the time change affect our sleep?
OnMarch 27of thisyear, we switched to daylight saving time. That means we set our clocks forward one hour. One hour isn’t much, but it can have minor effects, and it takes some getting used to. Some scientists even claim that this is more harmful than jet lag when you move to another country. In the latter case, after all, all your routines are thrown off.
When you set the clock back one hour, the days get longer because it stays light out longer. Thisincreasedlightaffects melatonin release, which occurs later. As a result, some people may feel tired later and fall asleep later in the first few days after the time change. Thisaffectssleep quality, since the alarm clock still goes off at the same time and you have less time to sleep. To make the transition to spring easier, here are a few tips to keep in mind.
For a relaxed start to the new season
Spring brings usalot ofhappiness withnature in bloomandmore sunshine. To truly enjoy the start of the new season and the new rhythm brought on by the time change, here are a few tips you should follow. A few days beforehand, you can go to bed a little earlier and set your alarm earlier to prepare for the new routine. Of course, you should do this gradually, in increments of, say, 10 to 15 minutes.
As soon as the time change is confirmed, you should take advantage of Sunday—and, if possible, the following days as well—to expose yourself to natural light, especially in the morning, so that your body can adjust well to the new daily schedule.
In the evening, you should encourage melatonin release, which is why youshould limit your screen time. It’s ideal to establish a relaxing routine in a dark environment to help you prepare for sleep.
You can take advantage of the new season to, for example,tryamagnesium regimen if you're still feeling tired. Combined with a healthy, balanced diet, this should help you quickly regain your energy.
After all, adjusting to the changing times and seasons isn't always easy, but the beautiful days are coming, nature is coming to life, and the prospect of long summer evenings will lift your spirits. So will the abundance of seasonal fruits and vegetables, with all their many benefits.
We wish you a wonderful spring.