When did the time change? Does the clock advance or lose? Shall we sleep more or less? Early from Saturday, March 25 to Sunday, March 26, the clocks will go forward one hour: 2:00 in the morning will be 3:00, which means we will sleep one hour less.
It seems like a small change, but in reality, it is definitely an adjustment for body and mind. Light provides a lot of energy but it can also be draining, but the increase in the hours of the day always means a source of good humor or people for whom it does not happen? How much time does the program promote from a physiological and psychological point of view? Experts explain that some people are more affected mentally, others physically.
Tips to prevent time change from affecting our driving
But before we talk about the effects, let’s put ourselves in context, because as explained by John Antonio Madrid, professor of Physiology and director of the Laboratory of Chronobiology and Sleep at the University of Murcia in the book ‘Chronobiology, a guide to discover your biological. clock, the official time in Spain is between one and two hours behind solar time. That is, in general, we eat dinner late, go to bed late and feel the effects even more in the morning. For this reason he affirms, when assessing the effects of the change of time, that what happens in March can be more destructive than what happens in October (which brings us closer to the appropriate time with respect to solar time) when it forces us to take off an hour in this way, so that we wake up earlier.
In fact, the Spanish Society of Sopor recommends pulling out in favor of the change of season and adapting to the winter season. But most Spaniards still prefer to keep the day of salvation. Among its reasons are the hours of light, the use of the day, outdoor activities… But what could be better? According to Doctoral psychologists, Dr. María Consuelo Vilasánchez, for our health, the winter hours are healthier than the summer hours, with that time the solstice day and the beginning of the working day are more consistent. “During the winter, our biological rhythms are more suitable. In addition, we sleep more and start our day at first light. In the summer, between dawn and rising, a lot of time can pass, the body is less adapted to this schedule. Therefore, we sleep less, which during the day affects our concentration and “It can affect respect,” he argued.
What are circadian rhythms?
In the 24-hour cycle of the day, the physical changes of light and darkness take place. These changes affect emotions and therefore behavior. This not only happens to humans, but also affects living things, including plants. Circadian rhythms and the body’s biological clock are the regulators of these physical changes. These rhythms influence the body’s temperature, digestion, hunger and hormone release, but where they are most effective is the production of melatonin, which is sleep. In other words, time changes the influence of the body’s vital functions, according to psychologist Blanca Alcanda, from mundopsicologos.com.
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“Organisms regulate their circadian cycles through biological clocks. These in turn are controlled by mutual proteins in the cells of the body. All these cycles and clocks are managed by the hypothalamus, which maintains our body’s synthesis with the environment and light through the eyes. The human race (time and cryptochromes) have what manage the accumulative amount of protein during the day. These proteins are responsible for wakefulness, vigilance, sleep. Light is one of those types of regulators. According to the time zone, the biological clock changes. If we move the time zone by one hour, the biological clock will remain in the upper zone. That is, at seven o’clock in the morning, the energy will be at 6 o’clock. The biological clock needs an adjustment, it is easier to gain time, which happens with the autumn time change, than it loses time; as happens when we change the spring schedule. To adapt, it takes several days between 5 and 7”, Alcanda explains.
Lighter, advantage or disadvantage?
Question: does light provide a lot of energy but can it also drain? “The way light flows, the source of energy can be increased and therefore the activity is increased, while the decrease increases the state of relaxation. Both are needed. Have good mental health. It is true that a state of prolonged lack of activity withdraws positive support and can lead to a depressed state, so light has to do with activity and cheerfulness. But the growth of continuous and unnecessary activity can lead to anxiety, which is why it can be exhausting. In general, studies on the influence of the hours of the day in different countries show that, indeed, in most of them, light is the source of the growth of humors. People who carry a variant of the CRY1 gene that increases circadian cycles and is responsible for, for example, melatonin not being released until 2 or 3 in the morning. They are forced to sleep when they still have energy and wake up when they still don’t,” Alcanda says.
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Weather sensitive people are more affected by the time of change
“Circadian rhythms are related to energy. It is common for energy to be at its peak between 10 am and 1 pm, after 2 pm it decreases until 5 pm, which leads to drowsiness during those hours. Then it’s a rebound, but with the sun disappearing, melanin, sleep hormones begin to grow. Between 3 in the morning and 7, the lowest point of energy occurs, from there it begins to rise until 10. Not suggestion, it affects the circadian and biological rhythms, and therefore, our level of energy”, concludes Alcanda.
Time to change can benefit you
To take advantage of the time of change on a psychophysical and emotional level, it is advisable to follow the following tips:
1. Increased exposure to the sun. Vitamin D, which we can synthesize through the sun, is important in neurotransmitters that affect mood. For this reason it was thought that you should expose yourself to the spring sun
2. Use of daily hours. You can have the opportunity to enjoy the outdoors for hours after work.
3. Practice training in natural environments. As the daylight hours increase, he will be less lazy to go outside for exercise or any physical activity.
4. Time to enjoy the children. It’s time to be a little more flexible at bedtime so you can enjoy being with the little ones as a family.
5. Increased associations and meetings with friends. Longer days, light and sun, increase our desire. Especially after two years of limitations: we will leave a place for the company. 7. Trips out of town. More hours of light allow us to use the day differently. We can take a car or train and go to visit neighboring towns or organize a bicycle excursion with a picnic.
6. I consider the savings that will be made in electricity and gas costs, now that it has an exorbitant price.
7. Understand change and its consequences in an organism. For this is vital not to be overwhelmed, if the first days we feel more irritable, tired or sleepy, let’s see something temporary that will last a few days until we adapt. To do this, we can do relaxing activities that feel better, such as relaxation, meditation or yoga.