Nothe night between Saturday 28th and Sunday 29th March the clock runs forward 60 minutesgiving us more light in the evening but taking away a precious hour of rest. What seems like a small change is actually a small jolt to our bodies, sort of artificial time zone That can disturb your sleep and mood for several days. The transition to summer time in fact, it is not a neutral event: science has observed that on the Monday following the change there is a statistical increase in small injuries and drops in attention.
Because the change of time tires the heart and mind
Synchronize our biological clock with that of society requires a considerable metabolic effort. Sleep deprivation, even if limited to just one hour, temporarily increases cortisol levels and can alter blood pressure. Epidemiological research highlights a peak in myocardial infarctions and strokes precisely in the days immediately following the movement of the hands, due to the acute stress to which the cardiovascular system is subjected.
In addition to the heart, what suffers is vigilance: residual tiredness is often co-responsible for a increase in road accidents and workplace injuries. Those who tend to stay late at night, the so-called “owls”, feel the tear even more clearly, struggling to resume the natural rhythm of melatonin production, essential for deep recovery and tissue repair.
Synchronize your circadian rhythm with natural light
The secret to overcoming the seasonal shift unscathed is sunlight. Our brain uses morning brightness as a switch to reset internal rhythms. Expose yourself to natural light within the first hour of waking up helps stabilize the sleep-wake cycle and curb daytime drowsiness. On the contrary, the evening it is essential to protect yourself from artificial sources: the blue light from smartphones and tablets deceives the body, making it believe that it is still daytime and blocking the tissue repair that normally occurs during the night.
Summer time, practical remedies to sleep well right away
To soften the blow, the best strategy is gradual. Instead of undergoing the change in one fell swoop, it is worth it bring your bedtime forward by about twenty minutes already in the previous evenings. Nutrition also plays a key role: reduce caffeine and stimulant drinks after midday allows the body to arrive at the evening less excited. Maintain regular meal times it helps the metabolism to remain anchored to old habits, facilitating the transition to the new rhythm of time without too much trauma to the cardiovascular system.
iO Donna © ALL RIGHTS RESERVED
