Today at midnight the clock changes. It goes from winter to summer. And the arrival of summer time inevitably raises the question of whether this change is harmful to our health, since moving the hands one hour ahead is not a simple process and we risk paying dearly for that lost hour of sleep.

The effects of this gesture can boomerang on our mind and body sometimes for weeks, and according to a survey by the European Panic Disorder Association (Eurodap), the consequences are real and

About 70 percent of people report insomnia, while almost 90 percent claim that the change negatively affects their physical and mental well-being.

The main problem is not only the first night, but the period of adaptation to the circadian rhythm, which is our internal clock that manages cyclical functions.

Michele Terzaghi, neurophysiologist at the Mondino Foundation in Italy, explains that melatonin synthesized in the dark to induce sleep. But with daylight saving time, the sun rises earlier making it difficult to wake up, while the evening light confuses the body delaying the rest mode.

The most affected are the so-called “night owls”, who can take up to 3 weeks to synchronize, while the lack of sleep directly hits productivity and concentration.

A 2012 study showed that the Monday after the change hour, people spend more time surfing the Internet for entertainment than working. Other studies even report an increase in suicide cases, proving that even a small chronobiological fluctuation can have fatal consequences for the most sensitive people. Fortunately, there are practical strategies to mitigate this transition and protect yourself. First, a gradual adaptation is recommended by going to bed 15-20 minutes earlier the days before the change and by being exposed to natural light immediately after waking up to regulate melatonin production.

Secondly, care should be taken with the diet by avoiding caffeine, alcohol and heavy meals in the evening, as well as avoiding daytime naps during the adaptation phase in order not to disrupt the night cycle.

Thirdly, it is essential maintaining a stable routine by waking up at the same time every day, since for the stabilization of the system consistency is more important than the total amount of sleep.

Fourth, regular physical activity during the day naturally tires the body and improves the quality of sleep, helping the brain to accept the new regime faster. Although herbal teas can provide a slight relief, the key remains the discipline of routine to maintain our inner balance in the face of this annual change. /tesheshi.com/

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Source: prizrenpost