unexpected effects on our health

There are many questions about the time change. Are we going backwards or forwards? Are we going to gain or lose an hour of sleep? Is it really useful? What consequences are there for our health? In spring and fall, we shift our clocks by one hour, and have done so for 45 years. Some people are used to it, for others this little hour of difference is a real ordeal!

The European Parliament voted in 2019 to change the seasonal time, starting in 2021. Member countries will be able to decide whether to set the clock to daylight saving time or winter time. In France, the National Assembly voted 83% in favor of this measure and 59% of deputies chose to keep daylight saving time all year round. The last time we will change the clock will be March 28th. This old practice can finally come to an end!

Shall we go forward or back an hour?

This Sunday, at 3 a.m., it will actually be 2 a.m. No need to do the math, you will indeed gain 1 hour of sleep! However, don't rejoice too quickly. We will unfortunately lose an hour of sun and natural light every night, which means it will be dark sooner. So be prepared for the Monday night blues when it gets dark at 5:30 p.m. Enough to motivate you to return home quickly to concoct a good little hot chocolate.

What are the effects of the time change on your body?

" Our biological clock quickly finds itself disrupted in the face of this lag »Explains Dr Sylvie Royant-Parola, sleep specialist and president of the Morphée Network. The biological clock, located in our brain, synchronizes over a 24 hour day defined by the alternation of day and night. "This is called the circadian cycle, our body organizes itself in relation to time and to external light. And when we change the frame of reference, the body will undergo changes. "It only takes an hour, but can disrupt all of the regulatory and hormonal systems in our body. "We go from a 24 hour day to a 25 hour day, which implies that we do not behave the same way »Says the doctor.

Our internal clock notably rhythms the secretion of melatonin or "the sleep hormoneAnd the activity of the immune system. It is the mechanism that allows us to have time marks, that is, to get up at such a time, to be hungry at such a time and to be tired at such a time. "When it comes to the switch to winter time, the morning people will be the most impacted, as they will feel more tired from having to stay awake an hour longer»Specifies the specialist.

It only takes 3-4 days for the body to get used to the new time

This change in time causes disturbances in falling asleep, but also in attention, appetite, mood and decreased ability to work. "Winter time is still preferable to summer time, because it is the physiological time that is closest to solar time, and it is therefore easier for the body to adapt to it. During summer time, children, especially the little ones, find it very difficult to go to bed because it is still daylight»Adds Dr Royant-Parola.

According to the sleep expert, the switch to summer or winter time is even more harmful than jet lag when traveling. "During a time difference during a trip, we change our activities and lifestyle, we adapt, unlike the change of time when we lose or gain an hour, while keeping the same rhythm of life. "

More serious health consequences for frail people

The change to winter time would also have a psychological impact on humans, as it could promote seasonal depression, which is associated with lack of light. According to statistics, it affects more than 15% of the population.

Sleep disorders and problems falling asleep are also believed to increase the number of traffic accidents. According to a 2016 study conducted by the American College of Cardilogy in Washington, the number of heart attacks rose 25% on the Monday after the daylight saving time. These figures relate to the switch to daylight saving time but show that there are repercussions nonetheless.

Young children and the elderly are the most in need of more adjustment time to make up for that hour of lag. The main challenge for our body is to maintain a certain level of temperature and activity. "For children and the elderly, their bodies are more fragile, they have more difficulty getting used to disturbances in their biological clock. Fortunately, the time change for this weekend comes during school holidays when the hours are more free», Reassures Dr Royant-Parola.

In addition to young children and the elderly, people who take medication can also experience effects such as mood changes or lack of sleep.

Our top tips for preparing for the daylight saving time

• Prepare for the time change on the days before it. Slowly shift your alarm clock from 15 minutes to 30 minutes to facilitate adaptation.
• Take short naps of 15 to 30 minutes in the early afternoon to limit the effects of fatigue while preserving the quality of night's sleep.
• Avoid foods high in bad fats, fast sugars or salt to avoid further weakening the body during digestion.
• Eat light in the evening and at least two hours before bedtime.
• Limit the use of screens before bedtime.
• When you wake up, try to get as much exposure as possible to light (preferably natural) to help regulate the body clock.
• A little extra: let yourself be tempted by light therapy (be careful only during the day, avoid at night)!
• Increase the practice of physical activity (even if it is at home)"Especially in the evening around 7-8 p.m.»According to Dr Sylvie Royant-Parola.
• Maintain a regular rhythm of life (meal times, waking up and going to bed, physical activity, etc.)
• Probably the most important point: to listen to your body and not hesitate to take breaks and rest when necessary.

Are you having trouble sleeping? Here are some exercises that should help you do this.

Read also:

Switching to winter time is cool … or not
Why the time change will be (even) more difficult to live with this year
How to choose a light therapy lamp?