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witching to winter time gives us an extra hour of sleep, but our bodies don’t always adapt as quickly as our phones.
Autumn brings shorter days, less natural light and changes in the daily rhythm, and with them the transition to winter time. The clocks move back one hour, ending daylight saving time. Although the change means an extra hour in bed, our internal biological clock doesn’t necessarily have to immediately adjust to the new schedule.
For some people, the time change passes almost imperceptibly, while others may notice fatigue, sleepiness, difficulty concentrating, or a feeling similar to mild jet lag. It can especially affect children, for whom even a small change in sleep schedule can disrupt the established routine.
The good news is that there are several simple ways to help the body adapt to the new rhythm and preserve quality sleep during the fall and winter months.
How does changing weather affect sleep?
Our body functions according to an internal biological clock, known as the circadian rhythm. It regulates the cycle of sleep and wakefulness, and its functioning is influenced by various external signals, the most important of which are exposure to daylight, meal times and physical activity.
When the weather changes, our internal rhythm does not automatically adjust to the new schedule. Because of this, we may feel tired at unusual times, have difficulty waking up, or need to go to sleep earlier.
Gradually adjusting your routine before the time change can ease this transition. After moving the hands, the most important thing is to be consistent in habits that send clear signals to our body when it is time to rest and when to be active.
How can you more easily adjust your sleep to the change of time?
1. Move your bedtime gradually
A few days before the time change, try to gradually adjust your sleep schedule. We recommend moving bedtime by about 15 minutes a day, for two to three days, so that the body can more easily get used to the new rhythm.
You can do the same with meal times. Breakfast, lunch and dinner, if gradually shifted, can help the body to adapt to the changed schedule.
2. Stick to an established routine
Consistency is one of the most important factors in quality sleep. Try to go to bed and wake up around the same time every day, including weekends.
A regular schedule helps the body establish a stable circadian rhythm, which makes it easier to fall asleep and wake up. It is also important to organize meals at approximately the same time, and during the first few days after the time change, avoid late dinners and snacks right before going to bed.
3. Take advantage of daylight whenever you can
As the days get shorter, it’s more important to take advantage of every moment of natural light. Morning light is especially important because it helps regulate the internal biological clock, reduces the level of melatonin that promotes sleepiness and contributes to alertness.
Experts recommend being outside for the first 10 to 20 minutes after waking up, whenever possible. Even a short morning walk, going out on the terrace or taking a break in the daylight can be beneficial, including on cloudy days.
4. Include physical activity in everyday life
Regular exercise can contribute to better quality sleep and a feeling of rest after waking up. Physical activity increases the body’s need for recovery, and quality deep sleep is important for regeneration and continuity of sleep.
You don’t need to introduce intensive training right away. A brisk walk, bike ride, yoga or a short home routine can be a good start. The most important thing is to find an activity that you enjoy and practice it regularly, while avoiding intense exercise right before bed if it makes it difficult for you to fall asleep.
5. Set a time for the last coffee
Afternoon coffee may seem like an ideal solution when we feel tired, but caffeine can stay in the body for five hours or more and make it difficult to fall asleep.
Try to drink your last coffee by 2 pm. However, sensitivity to caffeine varies from person to person, so it’s important to pay attention to how it affects your sleep. If you have trouble falling asleep, try to avoid it earlier in the day.
6. Take a break from your phone before bed
Endless browsing of social networks, short videos and constant notifications can make it difficult to relax before going to bed. In addition, the light from the screen, especially in the evening, can interfere with the natural signals that tell the body that it is time to rest.
It is recommended that you put down your phone and turn off the TV, laptop and other devices at least an hour before going to bed. You can use that time to read, do some light stretching, or do some other activity that relaxes you and helps you slow down after a busy day.
7. Find time for a warm bath
A warm bath or shower can be an easy way to relax before bed. Besides helping to reduce tension after a busy day, they can also contribute to the natural lowering of body temperature that accompanies falling asleep.
When we get out of a hot bath, the body begins to release heat, and this process can contribute to feeling sleepy. It is ideal to fit a bath or shower into your evening routine, approximately one hour before going to bed.
8. Create an evening ritual for relaxation
Quality sleep doesn’t just start when we go to bed. How we spend the last part of the evening can have a big impact on how easily we fall asleep.
Try dimming the lights in your home, choosing warmer lighting and avoiding activities that overstimulate you. After a shower or bath, a few minutes of slow, deep breathing can help you relax. Make sure that the bedroom is dark, quiet and pleasantly cool.
When you repeat the evening routine day after day, the body gradually begins to recognize it as a signal that bedtime is approaching.
Use the extra hour of sleep wisely
Although moving the clock back means we will gain an extra hour, the most important thing is not to neglect the habits that affect the quality of sleep in the long run. A regular bedtime and wake-up time, morning light, physical activity and a relaxing evening routine can help the body cope with the change more easily.
Instead of trying to change everything at once, start with a few small steps and give yourself time to adjust. When it comes to sleep, consistency often makes the biggest difference.
