Doctors told how to prepare for daylight saving time

Anna CherkasovaSociety

Every spring and fall, some countries around the world switch to daylight saving time. This is done to optimize the daylight hours and save energy. Although it seems that changing clocks is only a matter of habit and discipline, in fact, such a change may have a negative impact on health and performance.

In 2023, Ukraine will switch to daylight saving time on March 26 at 03:00 am.

It would seem that at the transition to daylight saving time, we lose only one hour of sleep, but even this can be detrimental to the health of some people. OBOZREVATEL analyzed the available information and told about the possible consequences of changing the clocks and advised how to avoid them.

Translation of hours and loss of one hour of sleep can lead to serious negative consequences, especially for those who previously had a chronic lack of sleep and did not rest for the recommended 7-9 hours a day.

Thus, studies in recent years show that the transition to daylight saving time is associated with a 6% increase in fatal car accidents. In addition, scientists emphasize an increase in accidents and emergency room visits, and an experiment involving healthcare workers indicates an 18% increase in safety-related errors during the first week after the time change.

All these changes are possible because our bodies get used to living according to circadian rhythms and patterns. They are responsible for the physical, mental, and behavioral processes that keep us healthy. Of course, our body will adjust to the new schedule after a few days, but it may make us feel worse. That's why you can take advantage of some tips to ease the transition to daylight saving time published by EveryDayHealth.

Analyze your schedule

If you lead a healthy lifestyle and don't have trouble sleeping, one short night won't cause serious disruption to your body. However, if you don't get adequate rest on a regular basis, now is the time to work on it. Try to go to bed at the same time every day, refrain from consuming caffeine before bedtime, and arrange a comfortable place to sleep.

Change your schedule early

To make the transition to daylight saving time go more smoothly, try to prepare a week in advance. Set your bedtime back 15 minutes each day and wake up 15 minutes earlier. This way you just have time to move your schedule by the required hour and don't have trouble transitioning.

Reconsider dinner time.

Eating meals also obeys circadian rhythms. A late dinner can make it difficult to fall asleep because the body is focused on digestion and can't relax. It is recommended that you eat your last meal 3-4 hours before bedtime, so try shifting your dinner, as well as falling asleep, by 15 minutes daily for a week.

Turn your clocks in time.

To avoid confusion with your schedule, reset your clocks the day before daylight saving time - that way you'll be set up and ready to live in the new time immediately upon waking.

Start your day with sunshine

Getting sunlight in the morning is important, so while some discomfort after the time change is inevitable, you can use the sun to adjust your own biological clock. Try to avoid blue light from gadgets in the morning. After waking up, try to get natural sunlight in the fresh air or even through a window.

As you can see, the transition to daylight saving time may briefly exacerbate chronic diseases or worsen overall health, so you should help your body to adapt. Take advantage of these simple tips - and the transfer will go easily and without harm to your health.

Previously OBOZREVATEL told about ways to get rid of fatigue after turning the clock. Doctors recommend getting enough sleep, balancing your diet and not giving up regular exercise.

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