Twice a year we move the clocks forward or back an hour, and although it is only one hour difference, it can have quite an impact on your sleep rhythms and energy levels. Especially the transition to daylight saving time can be challenging for some people. Your biological clock has to adjust, and it's not always without a struggle. How exactly is this and what can you do to make this transition smooth? You can read about it in this blog.
What is your biorhythm and why is it important?
Your body works according to a set rhythm, also called your biorhythm or biological clock. This rhythm is largely controlled by light and dark and determines, among other things, when you wake up, when you get tired and even how your digestion and hormones function. The transition to daylight saving time causes your internal clock to go haywire, as you suddenly have to get up and sleep an hour earlier than you are used to.
How does summer time affect your body?
The shift in the clock can cause you to experience various symptoms, such as:
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Difficulty falling asleep or just waking up earlier
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Fatigue and lack of energy during the day
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Reduced concentration and alertness
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Moodiness or irritability
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Reduced appetite or increased cravings at unusual times
The good news is that you can help your body adapt to the new time faster.
Here's how to support your biorhythms during the transition to daylight saving time
There are some simple steps you can take to make the switch easier:
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Prepare a week in advance: In the days before daylight saving time starts, go to bed 10 minutes earlier each night so that your body gradually adjusts.
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Get up with the morning light: Exposure to daylight in the morning helps your biological clock reset faster. Try to go outside for a while immediately after getting up.
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Get plenty of exercise during the day: Physical activity, especially in the morning or early afternoon, helps regulate your energy and improve your sleep quality.
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Avoid blue light in the evening: Screens from phones, tablets and TVs suppress the production of melatonin, the hormone that helps you fall asleep. Avoid these stimuli at least an hour before bedtime.
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Make sure your bedroom is dark: Light affects your sleep quality. Use blackout curtains and dim lights in the evening to prepare your body for the night.
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Limit caffeine in the afternoon: Coffee and other caffeinated drinks can disrupt your sleep. Prefer to drink no more than 1 coffee a day and try not to take caffeine at all after 2 p.m.
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Get outside as much as possible: Sunlight plays a crucial role in your biorhythm. During the day, it suppresses the production of melatonin, keeping you alert and energetic. If you get enough daylight, you stimulate your body to naturally produce melatonin at night, which helps you relax and fall asleep more easily.
With these tips, you can ensure that your body gets used to daylight saving time faster, so that you go into spring and summer rested and energized.
Want more support for a healthy sleep rhythm? Then check out this e-magazine about sleep. After reading this e-magazine you will have all the tools you need to say hello to your fatigue and welcome more energy!
