In France, the transition to winter time for this year 2026 will take place on the night of Saturday October 24 to Sunday October 25. At 3 a.m., it will be necessary to subtract 60 minutes from the so-called legal time. So it will be two o’clock. We’ll gain an hour of sleep. So of course we look forward to sleeping an hour more the first night, but we also dread the shorter days and the lack of sunlight. This sudden change has consequences on our body, particularly on our biological rhythm and our sleep. Delphine Bourdet, sophrologist, gives us some tips for a zen transition to winter time.
The origin of the time change in France
The time change was implemented in mainland France in 1976, with a simple objective: to save electricity by reducing artificial lighting and heating. But the benefits of this ritual, harmonized within the European Union since 1998, have long been contested. The electricity savings would in fact be marginal (between 0.5 and 2.5% depending on the country, during the transition to summer time in 2017).
Does all of Europe change time?
Yes. Within the EU, time changes are effectively made at the same time, even if the time zones differ. So Portugal (Western European Time) and Finland (Eastern European Time) change the time at the same time.
Where does the time change apply?
Anywhere! Indeed, Europe is not the only one to change time. The United States and Canada are also disrupting the schedules, lives and rhythms of their inhabitants, although on different dates and with a few exceptions (some countries do not wish to adopt this measure such as Arizona). In total, 140 countries have implemented the time change at some point in their history.
Time change: the consequences on the body
At any time of the year – in winter or summer – it is a proven fact: the time change disrupts the biological clock. It can therefore cause different repercussions on the body and/or health, such as:
- Trouble falling asleep or paying attention;
- Appetite disorders;
- A decrease in work capacity;
- Mood disorders (nervousness, bad mood);
- Hormonal disturbances (melatonin) may also be reported.
Frail or sick people, babies and the elderly are often more sensitive to the time change.
Good to know: for some experts, the time change is more harmful to health than the time difference linked to changing zones.
Time changes: how to limit the effects?
Prepare for the time change
Simple tips allow you to prepare psychologically for the time change. Therefore, whatever the key date of this transition to winter (in the middle of the week or at the weekend), it is advisable to change the time on all your electronic devices, clocks and watches on Sunday. This will save you from any unnecessary stress on Monday morning. The ideal would be to do it on Saturday, just to get used to it before the big day. Getting up in the morning while it is still dark can be difficult for some. To delay your wake-up time as much as possible, consider
prepare the clothes you will wear the day before and set the breakfast table. Time spent in bed is sacred and so is your health!
Go to bed later on Saturday night
Try to lie down an hour later on Saturday evening (this shouldn’t be too complicated). Thus, you will wake up at a time considered by the body to be usual, because the number of hours of sleep will remain unchanged.
Make up for the lack of light
Autumn is well established, winter is approaching, seasonal depressions increase at this time of year. The change to winter time means that the days are shorter, during the week but also at the weekend. The lack of sunshine affects our morale. To fill up on light, think about light therapy. Fifteen minutes of exposure to white or blue light lamps in the morning for 5 to 15 days is enough. Obviously, when the sun comes out, don’t hesitate to expose yourself for 15 to 20 minutes to recharge your batteries with vitamin D.
Take micro-naps
Sleep is disrupted by the transition to winter time. For Delphine Bourdet, it is therefore important to practice on a daily basis, and if you can, a “body scan” through a 20 minute micro-nap. Take advantage of this moment to “feel every part of your body relaxing: eyes, jaw, shoulders, stomach, legs…“. Choose a quiet place for optimal recovery.
Take care of your diet
Sleep should not be hampered by digestion. For that,
eat dinner early and eat light in the evening. It will make it easier for you to fall asleep. It is also necessary to limit
the exciting ones such as coffee, tea or even caffeinated sodas after 4 p.m.
Don’t neglect bedtime
First awakening to difficult winter time (Sunday doesn’t count)? So you need to review your bedtime habits! Be regular in your schedule And
try to go to bed at the same time every day (at least during the week) and ideally before midnight.
Clear the room of any electronic devices
TV, computer, tablet, video games can be annoying before bed. We must therefore limit them! Leave them outside your room. Also, the environment in which you will fall asleep must be healthy and calm. Air out your room a few minutes before bedtime and change the sheets regularly.
Don’t fight fatigue
It’s only 9 p.m. and you’re starting to feel the first signs of fatigue? This is completely normal because, for your body, it is actually 10 p.m. These are the first signs of the transition to winter time! So listen to your body and go to bed as soon as you yawn and feel your eyelids heavy.
For those who have trouble falling asleep”Stay in your bed, lying down, on your back, with your legs and arms uncrossed. Practice deep abdominal breathing, counting for 3 counts when inhaling through your nose and exhaling for 6 counts through your mouth. Take around ten breaths, becoming aware of the regular movements of your stomach.“, advises Delphine Bourdet.
No, sleep in on Sunday
Sleeping in on Sunday is sacred, but for once in the year, don’t spend too much time in bed on the first Sunday morning after the change to winter time. You might have trouble falling asleep at night.
How to anticipate the time change in babies?
Adults recover fairly quickly from the change to winter time. In babies, this change can upset them for several days or even a month. Loss of appetite, sleep problems and mood swings are signs of a time change that is not well received by baby. To ensure that everything goes well on the big day, start gradually shifting your meal times, wake-up times and bedtimes 3 or 4 days before the actual date of the time change.
For example, if you are in the habit of giving him food at 12 p.m., move his meal back 15 minutes each day starting on the Wednesday preceding the Sunday of the time change (that day it will be 12 p.m. instead of 1 p.m.). This will prevent you, the following week, from the grumpy mood of a hungry and impatient baby!