Qhen you move the hands forward or backward, you gain or lose an hour of sleep, but your body and mind don’t adapt as quickly. The change of time – twice a year – is not just a matter of the clock, but a real one biological stressas numerous studies confirm. The effects concern sleep, mood, metabolism and even the heart. There chronobiologythe science that studies the rhythms of the organism, explains that an hour’s delay is enough to alter our internal balance. Here’s what the most recent scientific studies say about it.
What really changes in the body
According to the American Academy of Sleep Medicine (AASM)the time shift “can cause a misalignment between the biological and environmental clock,” altering natural cycles of light and dark.
In other words, you receive less light in the morning and more in the eveningresulting in difficulty falling asleep And loss of synchronization of the circadian rhythm.
There Sleep Education Foundation of the AASM points out that this change “can reduce the quality of sleep and create an effect similar to social jet lag”.
The effects on the body: sleep, heart and metabolism
The most recent studies confirm that the change of time affects several aspects of physical health.
A work published on Frontiers in Neuroscience (Improving adjustment to daylight saving time transitions with light) demonstrates that the transition alters the circadian rhythm and reduces sleep quality.
The cardiovascular system is also affected by the change. A meta-analysis on Sleep Medicine Reviews observed one increased acute myocardial infarction in the week following the switch to daylight saving time, probably due to sleep deprivation and circadian misalignment.
Extensive research published in Nature Communications in 2022 reported changes in total mortality rates in Europe: theincrease occurs in the first few weeks after returning to standard time and the decrease after the spring transition.
Finally, according to Northwestern Medicinethe change of time it can affect metabolism, weight, digestion and even immune response.
The effects on the mind and mood
The change in time not only affects the body, but also psychological well-being.
THE’Harvard Health Publishing explains that even an hour difference “can disturb the circadian rhythm that regulates key functions such as appetite, mood and sleep.”
A report from American Academy of Sleep Medicine reports an 18.7% increase in human error-related medical events in the week following the spring time change, due to tiredness and reduced attention.
Mood is also affected by changes in light and time. According to an analysis published in The Guardian based on academic data, the Time changes can aggravate symptoms of seasonal depression and anxietyespecially in women and in those who are already predisposed.
How to reduce the effects on the body and mind
Even an hour difference can have a real impact: the body and mind follow internal clocks that cannot be adjusted with a simple click. The good news is that you can act early. Prepare the body, respect sleep and encourage natural light they are simple tools, but scientifically effectiveto go through this little “seasonal jet lag” with balance and awareness. To better adapt to the time change, science suggests some simple but effective strategies:
- Anticipate sleep of 10-15 minutes in the days before the passage. There AASM recommends this gradualness to limit sleep loss.
- Expose yourself to natural morning lightwhich helps the brain resynchronize with the new cycle.
- Maintain regular hours for meals, physical activity and sleep, so as to stabilize the circadian rhythm.
- Avoid caffeine and bright screens in the eveningto promote the production of melatonin.
- Be self-indulgent: It’s normal to feel more irritable, distracted or tired in the days following the change. Adaptation takes time.
5 things to know about the time change according to science
The biological clock does not adjust in one day.
The circadian rhythm – the internal clock that regulates sleep, appetite and mood – takes up to 5-7 days to adapt to the new time. (Journal of Clinical Sleep Medicine)The risk of heart attack increases by 10% in the week after the change.
DST-related sleep loss and circadian stress are associated with increased cardiovascular events, according to a meta-analysis of Sleep Medicine Reviews.The quality of sleep worsens, especially in spring.
Studies conducted by American Academy of Sleep Medicine show that moving the clock forward reduces sleep duration and increases daytime sleepiness.Mood can be affected, especially in individuals sensitive to light.
The shorter exposure time to morning light can accentuate depressive and anxious symptoms, as confirmed by Harvard Health Publishing.Morning light is the best natural “reset”.
Exposing yourself to the sun within an hour of waking up helps restore melatonin production and improve alertness. (Sleep Education)