In it time change What’s happening this weekend, is the clock going back or forward? Do we sleep more or less? In the early hours of Saturday, October 26 to Sunday, October 27, the clocks they are late one hour: at 3:00 it will be 2:00 in the morning, which means that We will sleep one more hour. It has always been said that this measure is designed to make the most of the hour of natural light and promote energy savings. However, the BOE already states that it is studying putting an end to these time changes in Spain. But until a decision is made on this, to what extent can this measure affect health? It should be remembered that this change implies not only that it will dawn earlier, but that it will also fall earlier and that if this is combined with the decrease in daylight hours that, naturally, occurs in the winter months, the circumstance may arise. that it affects “meteorosensitive” people, as stated by the meteorologist and doctor in Physics of eltiempo.es, Mar Gómez.
“Meteorosensitive” people (it is estimated that 30% of the population may be) are those who experience discomfort or symptoms linked to weather changes such as headaches (or increased migraine episodes, if you suffer from this condition), mood swings or even muscle problems and joint pain. Some of the meteorological phenomena that most often affect them are variations in pressure, temperature and humidity, as well as changes in the wind that produce variations and alterations in atmospheric electricity.
They are also affected by decrease in the number of daylight hours Therefore, as has been mentioned, they are strong candidates to suffer the effects of the time change. «When winter approaches and daylight hours are scarce, seasonal affective disorder can occur, which can affect 15% of the population and is marked by a lower mood, loss of interest in activities that were previously enjoyment, decreased energy, changes in appetite, difficulty concentrating, or problems sleeping. If we add to this that sunset will occur earlier due to the time change, the number of hours of natural light when the work day ends is noticeably reduced. In many cases, in fact, it becomes non-existent,” argues Gómez.
The key to this effect, both in meteor-sensitive people and in other people, is that the decrease in daylight hours produces a decrease in levels of serotonin a brain chemical related to mood; In addition to effects on the melatonin, the hormone that intervenes in the natural sleep cycle and that can be altered.
Share this opinion Isabel Viña Bas (@isabelvina on Instagram), doctor, expert in hormones and specialist in supplementation; who assures that the fact of having to adapt to a new schedule, even if we are talking about just an hour of difference, can cause imbalances in the quantity, but above all in the quality of sleep, by altering sleep cycle patterns and the percentage of NREM and REM sleep time. “All of this can lead to changes in mood, fatigue, irritability or lack of concentration, as well as hormonal alterations such as changes in blood glucose in people with diabetes or even alterations in the regularity of the menstrual cycle,” he highlights.
The expert also remembers that the dream It is essential because during rest hours the body carries out a multitude of restorative processes. At the brain level is when memories are consolidated, accumulated toxins are cleaned and neuronal connections are reestablished. As for the body, it is crucial for tissue repair, hormone synthesis and regulation of the immune system. It is also essential to balance hormones such as leptin and ghrelin, which regulate appetite, and cortisol, which affects abdominal fat storage. “Chronic sleep deprivation has been linked to an increased risk of obesity, type 2 diabetes, and metabolic diseases,” explains Viña.
But the time change can also influence the levels of energysince the body needs time to adapt to new routines. It is true, as Viña Vas clarifies, that these effects are usually temporary and that most people adjust to the new schedule in a few days, so, as he advises, to make this adaptation less disruptive, these basics may be useful:
– Adjust your sleep schedule a few days before, moving it by 10-20 minutes each day.
– Try to expose yourself to sunlight in the morning to synchronize with circadian rhythms.
– Follow a routine so you can maintain regular sleeping and waking times, even on weekends.
– Avoid stimulants, reduce caffeine consumption.
– Try not to expose yourself to screens at least two hours before going to sleep.
– Create an environment conducive to sleeping, with little light and silence, as well as an appropriate temperature.
– Include relaxing activities in your bedtime routine such as meditating or reading.
– If you need it and after consulting a professional, you can use natural supplements with ingredients such as natural L-theanine, melissa officinalis, passionflower, and glycine, which are effective in achieving restful sleep without side effects.
This is how it affects productivity
Another of the keys regarding the time change that should be taken into account is the one highlighted by Agustín Peralt, an expert in productivity and time management, who insists that we look beyond the start of the day in which we wake up later and that make us feel like we wake up more rested, since we also have to pay attention to what will happen throughout the day. «As the day progresses, we will also eat an hour later, and the next day we will finish working an hour later and, ultimately, there will be an imbalance in the circadian rhythm, especially in the generation of melatonin. This always has a negative effect on physical, emotional and cognitive energy levels and, consequently, on our quality of work and productivity,” he argues.
That is why the expert believes that, just as Dr. Viña proposes, it is important to take measures that help alleviate the effects of the time change, such as exposure to natural light, improving the quality of sleep, playing sports and readjusting the schedules gradually. In this sense, remember that there are two factors that especially affect concentration and correct time management. One is the one that has to do with night rest and daily recharges (nutrition and hydration) and another is movement, either with high intensity sports or simply activating the body during the day with walks and small exercises.
How to manage time well
To improve productivity and optimize work performance Agustín Peralt proposes the FASE Method, a personal organization methodology that seeks to help us create a series of habits that transform the way we organize ourselves and allow us to achieve balanced lives under any personal and professional circumstance.
The keys to his method are:
– Energy care.
– Simple, but very effective prioritization and planning techniques.
– Enhance the ability to work with full attention and maximum performance.
– Creation of a series of systematic practices, habits and routines that make it sustainable over time.
The great irony in time management and organization It is, as Peralt reveals, spending time complaining about the lack of time and spending little time looking for a solution. That is why the first thing he proposes is to consider our personality and circumstances to define a starting point and be able to draw up a progressive improvement plan.
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