Daylight saving time is an annual phenomenon where the clocks are set forward by one hour. On the last weekend of March, the clocks go from 02:00 to 03:00 on the night between Saturday and Sunday.
And the clocks are always set back by one hour to winter time on the last Sunday of October. Which is actually the standard time.
Benefits of daylight saving time
Because daylight saving time is in effect, it is slightly darker in the morning and lighter in the evening. The reason it was introduced is that daylight better matches the time when most people are awake during the day and that people can also save energy costs.
Impact on your sleep-wake cycle
But this change can impact your sleep-wake cycle. Our body is used to a certain rhythm and a sudden change can lead to problems with sleeping. It can take a few days to a week before our body adapts to the new time zone, which can lead to fatigue, irritability and concentration problems.
8 tips to give your biological clock a hand so that you get used to this time as quickly as possible.
1. Plan ahead: If you know that daylight saving time is coming, you can try to gradually adjust your sleep-wake cycle to the new time. Start a few days before the transition by gradually shifting your sleep time and duration.
2. Stay active: Regular physical activity can help regulate your sleep-wake cycle and help you get used to daylight saving time.
3. Get up on time: If you can't manage to go to sleep on time? Then at least get up at the same time.
4. Avoid naps: If you are tired, it can be tempting to take a nap, but naps can disrupt your sleep-wake cycle and make it harder to sleep at night.
5. Make sure you get enough daylight: Make sure you go outside during the day. Take a walk and sit near a window if you have to work indoors. Daylight helps with the production of serotonin, which makes you less sleepy and helps you start your day fit.
6. Make sure you have a good sleep environment: Make sure you have a dark, quiet and cool sleep environment to help you sleep better.
7. Avoid light in the evening: When it gets dark, your biological clock gives your brain a signal that it is evening. You produce the hormone melatonin, which makes you slowly sleepy and helps you fall asleep easily. So don't stay in the light for too long. Screens away, lights dimmed and blackout curtains in the bedroom.
8. Be careful with coffee and alcohol: Coffee and alcohol cause the rhythm to be somewhat disrupted. So it is a good idea to avoid them, especially in the evening. Or choose caffeine-free tea blends instead of coffee.
Keep in mind that it can take a few days before your body has fully adapted to daylight saving time. Be patient and give yourself time to get used to it.
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