Daylight Savings Time: How it affects us and how to reduce the impact

As every year, with the arrival of autumn, we turn the clock back one hour. Specifically, in the early morning of Sunday, October 27th, we will change the time to usher in winter hours. This measure is designed to make the most of natural light and promote energy savings, but how does it impact our health?

Negative health effects

One of the most common effects is sleep disruption. Having to adapt to a new schedule, even if it's "only" an hour difference, can cause imbalances in the quantity, but especially the quality, of sleep by altering sleep cycle patterns and the percentage of NREM and REM sleep time. All of this can lead to mood changes, fatigue, irritability, or lack of concentration, and hormonal imbalances such as blood sugar alterations in people with diabetes or even irregularities in the menstrual cycle.

Finally, the time change can disrupt energy levels, as the body needs time to adapt to new routines. These effects, however, are usually temporary, and most people adjust to the new schedule within a few days.

Nevertheless, it is important to be aware of how it personally affects us in order to take measures that minimize any negative impact.

Dr. Isabel Viña Bas answers our main questions: Why is sleep so crucial for overall health? And for metabolism?

"Sleep is fundamental because it is the time when the body carries out multiple repair processes. At the brain level, it is when memories are consolidated, accumulated toxins are cleared, and neural connections are restored. For the body, it is crucial for tissue regeneration, the synthesis of hormones like growth hormone, and the regulation of the immune system. Regarding nutrient metabolism, sleep is essential for balancing key hormones like leptin and ghrelin, which regulate appetite, and cortisol, which affects abdominal fat storage. Likewise, during sleep, the largest peak of testosterone occurs, which is key for proper protein metabolism. Chronic sleep deprivation has been linked to an increased risk of obesity, type 2 diabetes, and metabolic diseases."

For all the reasons stated by Dr. Viña Bas, we cannot deny that taking care of rest and sleep is fundamental.

How to take care of our rest?

To reduce the impact of the time change and optimize our rest, we share some recommendations:

Maintain a consistent sleep routine: Trying to go to bed and wake up at the same time every day, even on weekends, helps stabilize the internal clock.

Avoid stimulants before sleep: Reduce caffeine and tea consumption and avoid these stimulants after 2-3 PM. It is also advisable to limit screen use as it can interfere with melatonin production.

Create a conducive environment for rest: favoring a room temperature of around 22 degrees Celsius. Likewise, keeping hands and feet warm relative to the core body (abdomen) can help us fall asleep better

Maintain a balanced diet: Increase the consumption of foods rich in tryptophan such as: pumpkin seeds, whole grains like oats, soy, dairy products, salmon, and lean meats like chicken. Also, avoid alcohol at night, as although it may seem calming because it is a central nervous system depressant, it reduces sleep quality and leads to non-restorative sleep

Exercise: Regular physical activity during the day promotes nighttime rest and improves mood.

Take dietary supplements: supplementing your diet with SomniLove can ensure the rest you seek. SomniLove contains ingredients that help promote a state of calm and relaxation, favoring natural and deep sleep. Glycine helps, among other things, to lower core body temperature, facilitating a natural entry into sleep; passionflower and lemon balm are known for their mild anxiolytic properties, promoting tranquility and relaxation; and L-theanine has a calming effect that improves sleep quality without causing drowsiness upon waking.

This balanced approach allows the body to enter a state of rest without disrupting natural circadian rhythms or causing dependence. Free from hormones like melatonin.

If you also want to complement your routine by increasing your energy and promoting relaxation, discover how to combine our supplements here.

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