Tips to keep your health unaffected by the time change

Juan Antonio Madrid He is Professor and Director of Physiology. Chronobiology Laboratory and the Murcia University Dream. In his latest book, titled ‘Cronobiology’ (Current Platform), he reminds us that “We live late in Spain,” arguing that despite the existing consensus among all scientific communities devoted to sleep and chronobiology, countries should have the closest programs. to solar time.

Spaniards time change and lifestyle support ‘social jet lag’

According to this Pioneer in the development of Chronobiology in Spain, Spain actually has the time that corresponds to the center of Europe, not the western part of Europe we are in; so we are out of phase for two hours in summer and one hour in winter. “This means that in Spain there are places like Galicia where the sun sets at 10 p.m. and people who need to get up at 6:30 a.m. have barely time to sleep in the dark.”

Moreover, he argues that Spain is another factor that makes us live later, traditionally, probably derived from Spain’s post-war period. split day will be encouragedbasically, because back then in many cases two different jobs were linked, the tendency to work late ultimately caused us to postpone our schedules today.

Portugal has an hour less than Spain and Juan Antonio Madrid points out that he has recently conducted a cross-border study between the Spanish and Portuguese population, especially pensioners, very close at the regional level, but with different programs, and in the case of Spaniards it has been observed that , Meal times and bedtime were postponed for later.

How does time change affect our health?

Juan Antonio Madrid is clear that this program has changed affects our health. First of all, it refers to sleep deprivation on working days. “If we go to sleep later but our alarm clock goes off at the same time as in France and Germany, we sleep for a short time,” he says.

He also argues that when the weekend comes we prolong our sleep, change our schedules, and run into another chronobiological problem. a ‘social jet lag’ Recently disclosed, with consequences for health and not correcting sleep deprivation and accumulated sleep debt during the week. Next, this expert mentions a third effect, the fact that we often eat dinner too late, worse metabolic rates and a greater risk of becoming overweight and obese.

Tips to adapt to the new winter time

Both Madrid and Health Self Care Association (Anefp) agreed on a series of tips to better adapt to the new winter time. would be about sync as soon as possible with the change Taking advantage of the weekend to gradually start new programs from Friday, e.g. eating during the new change.

we can also make the most of the afternoonexercising or increasing our exposure to natural light so that our time does not suddenly occur.

On behalf of the aforementioned Anefp, proposed measures to make a more bearable transition to the new winter program include:

  • set one sleep routine specific times for going to sleep and waking up. This regularity will make it easier for your body to adapt to the new schedule.
  • avoid sweets Until you get used to the new schedule to avoid imbalances in your sleep and wake rhythms.
  • Avoid heavy dinners and don’t go to bed right after. It’s best to eat light, low-fat foods and let at least an hour pass before bedtime. The European Union has decided to remove the time change from 2021. EFE/ Friedemann Vogel
  • reduce caffeine intake and other exciting ones are not good allies to adapt to the new schedule.
  • if you go practicingDo it a few hours before bedtime, as intense physical activity can cause insomnia.
  • Avoid bright lightsespecially before going to sleep from mobile phones, tablets, computers or televisions. Long-term use changes circadian rhythms and reduces sleep quality.

The secret of the problems caused by the time change is in the circadian rhythms.

Although it may seem so at first, 60 minutes is not too long, this change is enough to keep us out a bit for a few days. Why? Why? The answer lies in our circadian rhythms.

Circadian rhythms are biological cycles that last close to 24 hours. biological clock synchronize these rhythms (e.g. kidney function, hormones such as melatonin or cortisol or the sleep-wake cycle) with the external environment (for example, light-dark cyclemealtimes or social time),” he explains. Maria José Collado MateoPhD in Psychology and co-director of the center counter roomIt is located in the municipality of Leganés (Spain) in Madrid.

“We can help our biological clock synchronize with the day, first of all, ambient light. Exposing ourselves to bright light in the morning will improve our biological rhythms and allow us to better adapt to morning needs, while light at the beginning of the night will slow down our biological rhythms and make it harder to sleep at night,” says the expert.

In addition to the light, the psychologist emphasizes that this is the key. maintaining regular sleep schedules Every day of the week.

He emphasizes that efforts should be made in this regard. getting enough sleep and on weekdays.

“This is especially important, because this dream is usual to repay debt, we wake up late on the weekend this will help us stay up late, so we sleep less than we need, especially on the nights from Sunday to Monday, and we drag that debt through the week,” he explains.

These tips have an ispecial importance on the weekend We must change the time. Although the change is made on a Saturday-Sunday night to minimize the impact, the effect is usually noticeable over several days, especially for the little ones.


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