The night from Saturday, October 24 to Sunday, October 25 ushers in the switch to winter time: at 3:00 a.m. it becomes 2:00 a.m. While we gain an extra hour of sleep, this adjustment can temporarily disrupt our biological clock and affect sleep, energy, and mood.
The key lies in the The circadian rhythm, the internal system that governs the cycles of sleep and wakefulness over the 24 hours of the day. This clock is closely tied to natural light, which sends signals to the brain to regulate processes such as the release of melatonin, a hormone essential for sleep.
With the arrival of winter, shorter days and reduced exposure to sunlight can make it harder to synchronize these rhythms. The consequence can be a greater sense of fatigue, difficulties falling asleep, or trouble getting up in the morning.
However, there are everyday habits that can help the body adapt to the new schedule and promote higher-quality rest.
The 5 Habits You Should Adopt to Regulate Your Biological Clock
1. Go to bed and wake up at the same time. Maintaining a regular sleep schedule, even on weekends, helps stabilize the circadian rhythm.
The consistency allows the body to get used to periods of rest and activity, avoiding abrupt changes in the routine.
2. Seek natural light during the first hour of the day. Morning light is one of the main cues the brain uses to synchronize the internal clock. Going for a walk, having breakfast near a window, or sipping coffee outdoors are simple actions that can boost alertness. At night, it’s wise to reduce lighting and limit screen use before bedtime.
3. Respect meal times. Having breakfast, lunch, and dinner at roughly the same times helps maintain a stable daily routine. Additionally, it’s advisable to avoid heavy dinners and limit caffeine in the hours before sleep, as they can hinder rest.
4. Unplug before going to sleep. Reading, meditating, listening to relaxing music, or taking a warm shower can help prepare the body for rest.
It is also advisable to reduce exposure to bright lights and screens at night, especially if they interfere with falling asleep.
5. Do 30 minutes of exercise a day. Brisk walking, cycling, or engaging in another form of regular physical activity can improve sleep quality. Whenever possible, pair movement with exposure to natural light and avoid intense exercise right before bed if you notice it makes it harder to sleep.
Phototherapy: The Alternative When Natural Light Is Scarce in Winter
When the days are shorter and it’s difficult to get enough exposure to natural light, phototherapy can be an option in certain cases. This treatment uses specific devices that emit bright light and can help regulate circadian rhythms and alleviate symptoms of seasonal affective disorder.
The application is usually done in the morning, although the intensity and duration must be tailored to each person.
Before using it, especially if there are eye problems or medical circumstances that could increase sensitivity to light, it is advisable to consult with a healthcare professional.
In short, taking advantage of the morning light, maintaining regular schedules, and taking care of the nighttime routine are three keys to adapting to the time change. Small daily adjustments can help restore sleep regularity and face winter with a better rest routine.
