Twice a year, we put our clocks forward or back an hour. While this ritual of switching to summer or winter time may seem harmless, it does disrupt our biological clock. Fatigue, sleep disturbances, irritability or loss of concentration... So, how can we better manage this transition and minimise its effects on the body? Here are some practical and natural tips for a smooth adjustment.
Why does the time change disrupt our body?
Our body operates according to an internal clock, called the circadian rhythm, which regulates our sleep, our body temperature, our digestion and even our mood. This biological clock is synchronised with daylight. When we artificially advance or delay the time, it creates a shift comparable to a mini ‘jet lag’, forcing our body to readjust.
With age, this adaptation becomes more difficult, because the production of melatonin (the sleep hormone) decreases, making sleep lighter and more fragile. The time change can then lead to:
- A feeling of increased fatigue
- Difficulty falling asleep or waking up during the night
- Decreased energy and concentration during the day
- Irritability or low spirits
To avoid these inconveniences, it is best to plan ahead and adopt good habits before, during and after the time change.
1. Prepare your body gently
Adaptation is easier if it is gradual. A few days before the time change, start to shift your lifestyle slightly:
- Gradually change your bedtime and wake-up time
Try to bring your bedtime forward or put it back 15 minutes a day, three or four days before the time change. This will give your body time to adjust gradually.
- Expose yourself to natural light
Daylight plays a key role in regulating the biological clock. In the morning, open your shutters, go out for a walk or have breakfast by a well-lit window.
- Adapt your meals
Mealtimes also influence our biological rhythm. Stagger your meals slightly, following the same principle as for sleep. A late or too large dinner can increase sleep disturbances.
2. On the day the clocks change: adopt the right reflexes
The change to the new time can be accompanied by a slight feeling of tiredness. To help your body adapt properly:
- Listen to your body
Don't fight sleep. If you feel tired, take a short nap (20 to 30 minutes maximum) in the early afternoon.
- Avoid stimulants at the end of the day
Reduce your consumption of coffee, tea or alcohol at the end of the day so as not to disrupt your ability to fall asleep.
- Do some light physical activity
An outdoor walk in the late afternoon helps regulate the biological clock and promotes good sleep.
- Avoid screens before going to sleep
Screens (television, tablet, smartphone) emit blue light that blocks the production of melatonin and delays sleep. Instead, read a book or listen to soft music.
3. After the time change: give your body time
It usually takes a few days to get back into a natural rhythm. During this period:
- Keep to a regular schedule: get up and go to bed at the same time, even at the weekend.
- Stay well hydrated: water promotes a healthy metabolism and reduces fatigue.
- Favour a diet rich in magnesium: bananas, almonds, spinach or dark chocolate help to combat stress and fatigue.
What if magnet therapy helped you sleep better?
Magnet therapy can be a valuable ally in helping you adjust to the time change. This natural method relies on the use of therapeutic magnets to promote relaxation and improve sleep.
Magnetotherapy magnets built into pillows work in harmony with your body to promote quality sleep. The magnetic fields emitted by these magnets contribute, among other things, to the secretion of melatonin, commonly known as the sleep hormone. They thus promote relaxation and muscle relaxation, allowing you to enjoy a more peaceful and restful sleep.
A gentle transition is possible!
Although the time change can disrupt our biological rhythm, it is possible to limit its effects by adopting good habits. Preparation in advance, exposure to natural light, a suitable diet and relaxation techniques can help make this transition easier.