This Saturday, April 1, winter time begins to apply, where we will have to turn the clock back from 00:00 to 23:00. This measure that seeks to save energy, in general, does not have major repercussions, such as feeling drowsy, but those who suffer from a sleep pathology or chronic illness may present more complex symptoms.
In this regard, Dr. Alejandro de Marinis, neurologist and head of the Sleep Medicine Program at Clínica Universidad de los Andes, states that “the time change triggers a small mismatch between external signals, such as sunlight or temperature, and internal ones, which include circadian rhythms controlled by the biological clock, which can negatively influence mood and
in the mood Another immediate effect is the alteration in the secretion of melatonin, a hormone that regulates the states of wakefulness and sleep based on sunlight.
So that the time change does not affect the routine, Dr. de Marinis gives us eight recommendations:
1. Go to bed and get up 10 to 15 minutes earlier.
2. Relax two hours before going to bed in a dimly lit environment other than the
bedroom. You can watch a movie on a television, but not on screens like cell phones.
3. Ideally do sports in the early hours of the day and avoid exercise after 5
4. After the time change and until the body adapts, do not take a nap to make it easier for
the biological clock adapts better to the light-dark cycle.
5. Do not consume drinks during the afternoon that have an activating effect such as coffee, tea, alcohol,
caffeinated or energy drinks.
6. Do not self-medicate under any circumstances.
7. Expose yourself to sunlight in the morning for an hour or two in the days after the
time change could help to synchronize unbalanced rhythms.
8. For more sensitive people, it is suggested to ingest low doses of melatonin, according to
medical indication, for a few days, in order to regulate sleep and wake cycles.
“We must not forget the importance of constantly maintaining good sleep habits, not just worrying about the days before the time change. This makes it possible to improve the quality of life and reduce the risks of developing metabolic and cardiovascular diseases”.