The month of March heralds both the arrival of spring and the switch to daylight saving time. Warm weather is on its way, and the days are getting longer. While this makes most of us happy—since thebenefits of sunshine and lightarewell known—the change of season canbe unsettlingforsome people, especially when it comes to sleep. In fact, the time difference associated with milder weather can affect thecircadianrhythm. Sleepqualityis disrupted during the first few days, leading to temporary fatigue. Fortunately, this usually doesn’t last long, as the body has time to adapt to the new rhythm and environment.
What is the circadian rhythm?
To fully understand the impact of the seasons and daily schedules on our bodies, let's go back to the basics: the circadian rhythm.
Like all life on Earth, we evolve in step with the cycles that allow our bodies to function properly. The circadian rhythm is the most important one. In a way, it is ourbiological clock, whichallows usto define a 24-hour period as a day, alternating between wakefulness and sleep. Lightlevelshelp the body maintain a regular rhythm. In fact, at night the body produces melatonin (the sleep hormone) and stops producing it at the start of the next day. All organs function according to the circadian rhythm, with different peaks of activity at various times. Hence the importance ofadopting habits with set schedules(sleep, waking up, meals, etc.), taking into account your natural internal clock. Thishelps boost energy, vitality, and overall health.
How does the time change affect our sleep?
On March 27 of this year, we switched to daylight saving time. This meanswe set our clocks forward one hour. One hour isn’t much, but it can have minor consequences and require a period of adjustment. Scientists even claim that it’s more harmful than jet lag when traveling to another country. That’s because, in the latter case, all your routines change.
When the clocks are set back one hour, the days seem longer because there is more daylight. This increased light will affect melatonin secretion, which will consequently occur later. As a result, some people may feel tired and fall asleep later in the first few days after the time change. This will affectsleep quality,sincethe alarm clock will still go off at the same time, but with less time for sleep. Adjusting to the new rhythm isn’t as simple as it seems, and to ease the transition as spring arrives, here are some tips to follow.
For a peaceful start to the new season
Spring brings us its share of happiness thanks to nature’s blossoming and more sunshine. To make the most of the start of the season and the new rhythm brought on by the time change, there are a few tips to follow. A few days beforehand, you can go to bed a little earlier and also set your alarm for an earlier time to prepare for yournewroutine.Ofcourse, this should be done gradually—for example, in increments of 10 to 15 minutes.
Once the time change has taken effect, make the most of Sunday—and, if possible, the following days—to getsome natural light,especiallyin the morning, so your body can adjust to the new daily schedule.
At night, you shouldpromote melatonin secretion, so limit your screen time. Arelaxing routineina dark environment to prepare for sleep is ideal.
You can take advantageof the new season to trya magnesium regimen, for example, if you're still feeling tired. Combined with ahealthy, balanceddiet, you should quickly regain your energy.
Finally, the change in weather and season isn't always obvious, but beautiful days are on their way, nature is coming to life, and the prospect of enjoying long summer afternoons will put a smile on your face. Not to mention theabundance of seasonal fruits and vegetables, which offera host of health benefits.
We wish you a wonderful spring.