With the transition to summer time on the night of Saturday March 30 to Sunday March 31, you will have to advance your watch by one hour. It is possible to reduce disruptions to the internal clock and sleep.
- The changeover to summer time will take place this Sunday March 31, 2024 at 2 a.m. The clocks will have to be set forward one hour.
- According to specialists, the transition to summer time is the most complicated for the body to manage, because it causes a loss of sleep and forces the internal clock to “advance” by one hour.
- Several actions can reduce disruptions to the circadian cycle and sleep.
Next weekend we will switch to daylight saving time. That is to say that on Sunday March 31, 2024 at 2 a.m., 60 minutes will have to be added to legal time. It will then be 3 o’clock. Several studies have shown that the time change impacts the circadian system. It can, among other things, have harmful effects on health by promoting sleep and alertness disorders, work and road accidents, depression, heart attacks, strokes, etc.
“According to the opinion of specialists, such as the neurobiologist and Inserm researcher Claude Gronfier, president of the French society of chronobiology, the switch to summer time would be more complicated for the body to manage than the switch to daylight saving time. winter, taking into account, on the one hand, the loss of an hour of sleep, and on the other, the fact that the biological clock will have to be advanced by one hour”explains Inserm in a communicated.
However, certain actions can facilitate the transition, if they are adopted a few days before the transition to summer time.
Time change: pay attention to your sleep
The American Academy of Sleep Medicine recommends going to bed about 15 to 20 minutes earlier each day as the time change approaches. Experts add that it is also possible to gradually adjust meal times or physical activity to reduce the gap. “By making these changes gradually over the week before the time change, you begin DST after you have already begun to acclimate to the new clock time”explains the Sleep Foundation on his website.
It is also important to respect your rhythm and your sleep needs and to get a good night’s sleep on the days before the time change. “An important step in preparing for Daylight Saving Time is getting quality sleep in the nights leading up to the time change. If you enter the summer weekend already sleep deprived, it’s more likely that you will have significant adverse effects”notes the American organization.
To sleep well and ease the transition to summer time, it is recommended to adopt these gestures that help you fall into the arms of Morpheus:
- Maintain a fixed sleep schedule during the week and on weekends.
- Keep a steady routine for getting ready for bed each night.
- Avoid stimulants like caffeine and alcohol, especially in the afternoon and evening.
- Turn off screens (smartphone, TV, console, computer, etc.) at least one hour before going to bed.
- Limit sources of unwanted noise and light from your bedroom and/or use accessories such as a sleep mask and earplugs.
- Have a temperature between 18 and 20°C in the room.
- Choose comfortable and suitable bedding.
Summer time: expose yourself to daylight and avoid stress
Daylight plays an essential role in the circadian rhythm. Get out in the sun, especially in the morning, to help your body clock adjust to the new schedule. If it’s best to go outside, opening the curtains and sitting near a window also allows you to get a significant dose of natural light.
To make the transition to summer time easier, it is advisable to reduce sources of stress: avoid overloading your schedule in the first few days as well as during long journeys. Furthermore, breathing exercises and mindfulness can help overcome the disturbances caused by the time change. “In the week before daylight saving time changes, you can apply these techniques as you gradually adjust your bedtime earlier. Relaxation methods can also be helpful if you find that you find yourself woke up in the middle of the night”adds the Sleep Foundation.
Summer time: improve your lifestyle
To avoid fatigue and sleep problems during this disturbing phase of the transition to summer time, it is recommended to pay attention to your diet. “While no single diet has been proven to be best for sleep, balanced diets consisting of plenty of fruits and vegetables tend to provide the nutrients the body needs, and have been linked to better sleep.”. It is also advisable to avoid fatty and spicy foods in the evening.
Another tip to help with adaptation: even if the switch to summer time happens at two in the morning, set the clocks in the house the day before, just before you go to bed. This allows you to adapt to the new schedule more quickly and also avoid delays and missed appointments.
If, despite all these good gestures and tips, you feel sleepy in the days following the change to daylight saving time, a short nap may be beneficial. “Taking a nap in less than 30 minutes can increase your alertness while reducing grumpiness after waking up.”confirms the Sleep Foundation.