Introduction
The time change is a practice that has been carried out in Spain since 1974 with the aim of saving energy. It consists of moving the clocks forward one hour on the last Sunday in March, starting summer time, and setting them back one hour on the last weekend in October, returning to winter time. Although this measure has benefits in terms of energy savings, it can also affect our body and mind.
Effects of time change
The time change can disrupt our sleep-wake cycles, affecting melatonin levels and making it difficult to fall asleep. Melatonin is a hormone that regulates the states of wakefulness and sleep depending on sunlight, and its secretion is altered with the change of time. In addition, the sudden change in schedule can cause disorientation and affect our daily routine.
Symptoms of time change
The most common symptoms of time change are tiredness, a feeling of fatigue, irritability and apathy. These symptoms can affect our performance and general well-being.
Tips to minimize the effects of time change
There are some strategies that we can follow to minimize the effects of time change:
1. Anticipate the time change
It is advisable to gradually adapt our routine to the new schedule a few days before the change. We can modify our schedules for fifteen minutes each day in the four days prior to the time change, in this way our body will gradually get used to it.
2. Reduce external stimuli
It is important to reduce external stimuli that delay sleep. This includes limiting consumption of stimulating beverages such as coffee and tea, as well as avoiding exposure to blue light emitted by electronic devices before bed.
3. Practice moderate exercise and plan a relaxing routine
Performing moderate exercise the day before the time change can help relax the mind and promote an optimal mood. In addition, it is advisable to plan a relaxing routine for the weekend of the time change, avoiding accumulating too many plans and reducing stress.
Conclusion
The time change can have effects on our body and mind, altering our sleep and wake cycles. However, by following some tips such as anticipating change, reducing external stimuli and practicing moderate exercise, we can minimize these effects and adapt more easily to the new schedule. Remember that each person can experience the time change differently, so it is important to listen to our body and take care of our health.
