Winter time change is here. In the early hours of Saturday, October 26 to Sunday, October 27, at three in the morning the clocks will have to be turned back one hour and, from then on, it will dawn and dusk sooner.
The time change can be a challenge for some people to adapt to. With the aim of minimize these symptoms (sleep disorders, mood change, tiredness), experts recommend shaping routines in the previous days. The Association for Health Self-Care (anefp) offers the following advice and recommendations:
–Maintain regular sleep schedules. Establishing a sleep routine, with a more or less fixed time to go to bed and get up will help avoid insomnia problems.
–Avoid naps during the first weeks until your body adapts to the new schedule to facilitate adaptation to the sleep routine.
-Procure do not practice intense exercise before going to bed. Take advantage of the daylight hours to exercise and do outdoor activities.
-Decrease the consumption of caffeine and other exciting substances. Maintain a healthy diet, rich in fruits and vegetables, and reduce the consumption of alcohol, caffeine and other stimulants, especially at night.
–Avoid heavy dinners. Advance the time of the last meal of the day and eat light foods to avoid complicated digestion that may affect the quality of sleep.
– Avoid excessively bright lights before going to bed. Reduce the use of mobile devices, tablets and computers before going to sleep, since the light from the screen can affect falling asleep.
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