How can the impact of time change be minimized?
Here are some tips to make the switch to daylight saving time easier and make up for the hour less of sleep.
- Adjust your schedule gradually. Start adjusting your sleep schedule a few days before the time change by shifting your wakeup time and meals forward by about 10-15 minutes every day, until you reach the one-hour mark. If the time change has already taken place, adjust your schedule in the opposite direction. For instance, if you usually have supper at 6:00 p.m., have supper at 5:00 p.m. on the day of the time change, at 5:15 the next day, then at 5:30 the following day, and so on.
- Start your day with natural sunlight: When you awaken, get some natural sunlight. This can help regulate your biological clock and signal to the body that it is time to wake up.
- Exercise on the day of the time change: Physical activity during the day can help improve the quality of deep sleep.
- Avoid stimulants: Avoid caffeine, alcohol, and heavy meals before bedtime, as they can disrupt sleep and make it harder to fall asleep.
- Limit screen time before bedtime: Limit your time spent on electronic screens such as smartphones, tablets, and computers to at least 1.5 hours before bedtime, as the blue light emitted by these devices can interfere with the production of melatonin, a hormone that regulates sleep.
- Take short naps: If you feel tired in the week following the time change, take a nap of no longer than 20 to 30 minutes in the early afternoon, as evening naps can disrupt your night's sleep.
How to help young children switch to daylight saving time?
Children are no exception to the impact of time change. Fatigue, loss of appetite, mood swings, and a lack of sleep can cause a plethora of emotions in young children when their routine is disrupted. There are several ways you can help your little one transition to daylight saving time:
- Begin the transition earlier: try to move mealtimes, bedtime, and wakeup times 10 to 15 minutes earlier each day a week before the time change.
- Maintain nap times: even if your child doesn't seem tired, give them a chance to relax at their usual nap time.
- Avoid overtiring your child: It is inadvisable to try to overtire your child to get them to bed earlier. Children who are very tired often have trouble falling asleep and may even resist sleep.
What are the health implications of sleep deprivation?
Although an hour less sleep may seem trivial, this small change in your sleep cycle can have an impact on your health, especially when combined with a pre-existing sleep deficit. Here are some effects sleep deprivation can have on your health.
- Fatigue and drowsiness: A lack of sleep can lead to a general feeling of tiredness and drowsiness during the day, which can affect concentration, productivity, and cognitive performance.
- Impaired cognitive performance: Sleep is crucial for memory consolidation, information processing and decision-making. Losing an hour's sleep can reduce cognitive performance, alertness, and the ability to concentrate.
- Irritability and mood swings: Sleep deprivation can affect a person's emotional balance, making them more irritable, stressed, or anxious.
- Reduced tolerance to stress: Sleep deprivation can reduce a person's ability to cope with stress and regulate their emotions, which can have a negative impact on their overall mental health.
