Biznes Fakty
Changing from winter to summer time. „Discomfort and a sense of disorganization”
This upcoming weekend, we will transition from winter to summer time. Clocks will spring forward from 2:00 to 3:00, resulting in less time for sleep. – Those who have a chronotype leaning towards being night owls will experience more discomfort and disruption throughout the week – explains Professor Elżbieta Pyza from Jagiellonian University.
In the European Union, the shift to summer time occurs on the last Sunday of March, while the return to winter time happens on the last Sunday of October. Thus, this year, the adjustment to summer time will occur during the night of March 29 to 30.
Professor Elżbieta Pyza from Jagiellonian University notes that such transitions can disrupt the overall functioning of the body, and it usually takes time for individuals to acclimate to the new circumstances. She pointed out that adapting to summer time is significantly more challenging for the body than reverting to winter time. This adjustment may be especially difficult for those who begin their workday early.
Mechanism of the Clock
Moreover, „there are considerable individual variations in how well people can adjust to these changes”. – For some, the circadian rhythm maintained by the biological clock has a very low amplitude, so for these individuals, all alterations due to travel or seasonal time shifts won’t be as pronounced – the researcher remarked.
She elaborated that the circadian clock mechanism governs the body’s daily rhythms, but it also needs to align with external factors. Consequently, modifications in this system, such as time shifts, can create a mismatch between external conditions and the internal clock.
Our circadian clock cyclically regulates our periods of activity and rest. – We do not sustain peak activity levels throughout the day. Instead, we experience highs and lows, which are vital for the synchronization of physiological functions. This regulation initiates at the genetic expression level – emphasized Prof. Pyza.
Preparing Your Body for the Time Shift
To navigate the time change as smoothly as possible, it’s essential to focus on regulating and maintaining the body’s function in a consistent manner:
- consuming meals at regular intervals,
- engaging in exercise at appropriate times,
- keeping consistent bedtimes and wake-up schedules.
Of course, not everyone will be able to adhere to these activities simultaneously. Each person must first identify what activities suit them best and at what times.
– If we establish a daily schedule of various activities, we can enhance our well-being, improve our functioning, and enjoy better sleep at night. Disruption of our clock’s functioning can lead to health issues, affect life expectancy, and impact overall condition. By maintaining a rhythmic pattern of daily activities, we assist our circadian clock in aligning with the external rhythm of day and night transitions – the interviewee explained.
When transitioning to summer time, the loss of an hour of sleep means that going to bed earlier may not yield the desired effect. – This could lead to restlessness for that hour with no benefit. Ideally, it is better to postpone the time for rising. The closer someone is to the owl chronotype, the more discomfort and sense of disarray they may experience during the week – emphasized Prof. Pyza.
Daytime Naps
Occasionally, a short nap during the day might be beneficial, but – she cautioned – it needs to be quite brief. – If someone lies down for an extended period, the rest of the day may become unproductive. A nap lasting, for instance, an hour, could completely disrupt the remainder of the day and also lead to difficulties falling asleep at night – she noted.
Melatonin may also provide assistance, and after consulting with a physician, it can benefit individuals who are particularly sensitive to alterations in their circadian rhythm, as well as seniors, since melatonin levels decline with age.
– It appears that because we reduce our sleep by just one hour during the time change, one day should suffice for everything to normalize. Unfortunately, this adjustment may extend into the following weekend, at which point it would be advisable to try to compensate for the lost sleep and rest; although this isn’t the most effective strategy for adapting to new conditions, it can allow for additional time to help our bodies adjust to summer time – said the researcher.
Global Time Change PAP
