Twice a year we change our clock to adapt to winter or summer time and this has repercussions on our health, especially in the case of women, who are more affected.
Why is the time changed?
This gesture was born in the Second World War (in 1942), and the purpose was none other than to save energy. The fact is that, due to our geographical location and to adapt to sunlight, we would correspond to the time zone of the Greenwich meridian, as in England, Portugal or the Canary Islands, but we live with the Berlin time zone, sharing it with cities Central European.
The cause of this lag is found in Franco's initiative, who set the Spanish clocks forward 60 minutes to synchronize with the German time, imposed by the country on all occupied territories. After the war, the territories located in this meridian returned to their normal hours, except Spain. This mismatch, and especially the change in the clock, takes its toll on our health, especially if you are a woman.
An extra effort for women
The time change is an effort for our organism because our biological rhythm is altered. We could think of this rhythm as a very precise pattern that likes to follow a regular schedule. A lag of an hour ahead or behind can deregulate it. “The biological circadian rhythms that our internal clocks generate are not exactly 24 hours. Rather, they correspond to the natural schedule (day-night) ”, explains neurophysiologist Renata Egatz. "In addition to altering the natural rhythm and the production of hormones that respond to sunlight - such as melatonin - it affects our performance, whose days seem to be prolonged," she adds.
We can accuse it more, since our circadian cycle is slightly shorter than that of man. The circadian cycle is the regulation of the sleep-wake rhythm in a 24-hour period. By subtracting or adding hours that small alteration occurs. This translates into more tiredness, trouble falling asleep, a feeling of not having rested upon awakening, and increased irritability, leading to more stress.
Being multitasking hurts us, since due to the time change we accumulate more fatigue but we do not stop doing what we are used to. The feeling of not getting to everything will be greater, so you may feel more overwhelmed.
In addition, there is a dance of hormones that can generate mood swings. There are some hormones, like prolactin, that are altered. The production of these hormones is higher first thing in the morning and a change in time can affect behavior, also producing greater irritability. Upon reaching menopause, a woman already experiences greater hormonal fluctuation, in addition to insomnia or mood disturbances, so advancing or turning the clock will make symptoms worse.
How to prevent the time change from affecting you
To prevent the time change from taking a toll on your health, the ideal is to always go to bed and get up at the same time to keep the biological clock synchronized. It is also important to have a routine before going to sleep –a bath, reading, etc.–, and not drink exciting substances (coffee, tea, chocolate) at least 6 hours before. But also keep these tips in mind:
- Siesta yes, but short. Our body also sees naps as part of the circadian rhythm. It responds to one more stage of the physiological windows of sleep, moments in which we are more likely to fall asleep. This happens around midnight and 2 in the afternoon. But how long is appropriate? It depends on you. A study by the University of Haifa (Israel) states that sleeping for about 20 minutes after a light meal helps consolidate learning and, therefore, improves memory.
- Dinner, better light and two hours before going to bed. Eating a lot of dinner can cause heavy digestions that, in turn, disturb your sleep or constantly wake you up. It is best to choose small portions and include foods such as carbohydrates (vegetables, for example) and dairy products, which contain tryptophan, a precursor of melatonin. Find out what the perfect dinner looks like.
- Healthy diet and hydration. Lethargy and apathy is a very common feeling at this time of year. Your body needs to adapt to the new rhythm and that causes general fatigue. To avoid this, eat a healthy diet. The Mediterranean, for example, is the one that has shown the most beneficial properties. But in addition, you should slightly increase your fluid intake. Drink plenty of water (about two liters a day) and eat plenty of fruits and vegetables, foods that help hydrate you. Discover our anti-fatigue plan and regain energy in two weeks!
- Do sports. The regular practice of physical exercise helps to sleep better and strengthens the mental system thanks to the release of certain hormones, endorphins, responsible for the sensation of pleasure and well-being. So that it does not affect your sleep, it is very important not to do it before going to bed.
- Take it with humor. Laughter, in addition to producing a pleasant vibratory massage throughout the body, generates a feeling of relaxation and well-being due to muscle contraction and distension. It also strengthens the immune system, since it provokes a brain response that stimulates the production of neurotransmitters such as melatonin and serotonin. Do they sound familiar to you? Optimism and laughter will also help you sleep better.
