Earlier darkness, lower morale, more frequent accidents at the end of the day: the consequences of this change are very real. Anticipating the shift and exposing yourself to morning light can make all the difference to your health.
An hour of sleep gained, but a rhythm to readjust
This weekend marks the transition to winter time: at 3 a.m., it will actually be 2 a.m. Seemingly innocuous, this one-hour delay nevertheless acts on our circadian rhythm, this biological clock which regulates sleep, appetite and mood.
According to Dr. Gérald Kierzek, emergency physician, this change has very real – and rather positive – effects on the body.
“Winter time corresponds more to our natural time, on the UTC+1 zone, and it allows better alignment with daylight. he explains. In other words, our days find a rhythm closer to that of the sun, especially in the morning.
Another immediate benefit: the gain of an hour of sleep on the night of the change, which can temporarily improve recovery. “This extra rest time helps some people feel more refreshed, at least for the first few days” estimates the doctor.
But everything is not so positive…
“Evenings get dark more quickly, which can affect morale and limit outdoor activities” he also warns. This drop in light at the end of the day promotes fatigue, sleep disorders and sometimes a drop in motivation, especially among people sensitive to seasonal variations.
Added to this is an increase in accidents linked to the drop in visibility at the end of the afternoon, an effect well documented every year.
Good reflexes to prepare your body
Anticipating change helps reduce the feeling of lag. Dr. Kierzek recommends gradually shifting your bedtime and getting up by 10 to 15 minutes each day in the week leading up to standard time. This gentle method helps the body adjust its internal clock without excessive fatigue.
He also emphasizes the role of natural light: “In the morning, expose yourself to daylight, open the shutters or go out for a few minutes: this effectively resets the circadian rhythm.”.
Another practical tip: set the clocks on Saturday evening and prepare your things for the next day. This little ritual reduces the stress linked to the time change, especially on Sunday morning.
How to get back into a good rhythm after the time change?
Once winter time has been established, stable benchmarks must be maintained. Dr. Kierzek advises keeping regular bedtimes and waking up times, even on weekends, and avoiding stimulants after 4 p.m.
To promote sleep, he also suggests adapting the lighting ambiance in the evening. “Increase the number of sources of soft light and, if necessary, use a light therapy lamp to counteract low morale.”
Diet also plays a role: eat early and light, favor foods rich in magnesium and vitamin D, such as fatty fish, whole grains and seasonal vegetables. The doctor also recommends moving regularly, even gently, because physical activity stimulates serotonin and regulates sleep.
Finally, the social aspect is essential. “Exchanges, outings and shared moments are important to counter the fall energy drop” he assures.
What if fatigue persists? Dr. Kierzek warns: “Avoid prolonged naps and limit them to 20 minutes or less. If low morale lasts for several weeks, it is best to talk to a doctor, as it may be seasonal affective disorder.
A simple routine adjustment can prevent fatigue and the blues. Ignoring the time change means letting your body fight the imbalance alone.