Time change and sleep: how to properly manage the switch to winter time?
In the night from Saturday to Sunday, the changeover to winter time will take place in Europe. This Sunday at 3 a.m., it will actually be 2 a.m. A change that will allow everyone to "gain" an hour of sleep, but which sometimes causes disturbances in daily life. Here are our tips for negotiating the transition to winter time.
A survey carried out by the LH2 institute for B&B Hotels, carried out in 2013, revealed that just over half of French people (55%) say they do not change their habits when switching to winter time . Indeed, they do not sleep more. A few courageous people (9%) take advantage of this windfall to practice activities to which they usually cannot devote time ( sport , cooking , gardening, etc.). This survey reveals that one in two French people feel the impact of the switch to winter time. Among them, 17% believe that it is the time change the most difficult to face, in particular because of what it symbolizes: the entry into the. How to fix it and not to look gloomy? Discover our valuable advice.
A shift that disturbs the biological rhythm
An extra hour of sleep! If this prospect seems nice, most specialists point to the time changes, which take place in October and March of each year. According to them, this measure would disrupt the biological rhythm of people, and in particular the most fragile, such as children and the elderly. The disturbance of the biological rhythm would not only be at the origin of sleep disturbances, but would also influence the appetite, the capacity for work, even the mood. However, the change to winter time would be less disturbing than the change to summer time, where the night is cut by one hour.
1. Set everything the day before
People very prone to stress may feel anxious by the consequences of changing the time, and in particular by having to adjust the time of all their electronic equipment. If most of the equipment (computer, television, box ...) can be adjusted by itself, it can be reassuring for many to adjust everything in advance. Setting the time the day before also has the advantage of getting the body used to the time change even before it occurs.
2. Adapt little by little
Many doctors and psychologists advise to anticipate the change of schedule , especially for children. The time change disrupts their habits a lot, and can make them lose their appetite, or make them grumpy. The ideal is to gradually change the rhythm of a baby to avoid a too abrupt change. For example, by postponing the waking, eating and bedtime time of a child by 15 minutes from the Thursday before the time change, this will not disturb him too much.
3. Go to bed later
A good handy tip for " early birds " is to go to bed later (about an hour) on Saturday night. Thus, with the same number of hours of sleep , they will wake up at approximately the usual time.
4. Focus on essential oils
What if you opted for essential oils to improve your sleep and reduce your stress this offseason. You can put a few drops of lavender , sweet orange, basil or marjoram in your bath. Relaxation guaranteed. For the EO of neroli, sweet mandarin, lavender, it is better to use them with a diffuser. Also think about massages with your partner. Enjoy the benefits of vegetable oils of sweet almond , jojoba or avocado , embellished with drops of essential oils of marjoram, lemon verbena or chamomile.
What if we are disturbed?
Some people feel very tired after a change of schedule, or even feel unwell. It is then necessary to rest as much as possible, and above all to force oneself to adopt a rhythm of life (work, meals, bedtime and waking hours) corresponding to the new time. Symptoms will go away in a few days, or even a few weeks at most.
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