On Sunday October 27, the time change throughout Spain. On this day, at 3:00 a.m., it will still be 2:00 a.m., so we will have one more hour of sleep. This fall time change is established to adjust our schedule to winter daylight hours.
And the reduction in the hours of light to which we are exposed has different effects on our mood and our physique. This reduction in sunlight hours affects our circadian rhythm, causing, among other things, an increase in the production of melatoninwhich is the hormone involved in the regulation of sleep. That’s to say, fewer hours of light, more sleep and fatigue.
Likewise, one of the most well-known disorders with a seasonal correlation is Seasonal Affective Disorder (SAD), which is defined as a recurrent major depression that begins each fall or winter and resolves spontaneously with the arrival of spring.
This disorder affects between 1% and the 10% of the population and is linked to alteration of the circadian rhythm, retinal sensitivity to light, abnormal melatonin metabolism and reduced secretion of neurotransmitters. Other alterations that we can suffer from are: chronic health problems, such as obesity, diabetes, depression and bipolar disorder.
Although not everything is bad with the time change, since these effects generally last between 3 and 5 daysAfter this time, our body will have completely assimilated the time change and we will return to normal.
Diet changes
Not only can we experience changes in our mood but also in our physical state, since our diet can also be affected by this time change. And with the arrival of winter, the possibilities of fatten and suffer overweight in some cases.
This is due to serotoninwhich is a neurotransmitter synthesized in the brain from tryptophan, which is an essential amino acid better assimilated in the presence of carbohydrates.
The levels of tryptophan and, therefore, serotonin in the hypothalamus show a seasonal variation, decreasing in winter. Hypothalamic serotonin regulates appetite and satisfaction, this could explain the fact that in winter the desire for carbohydrates is greater.
How to deal with these changes?
It is inevitable that the time change will have an impact on our physical and psychological well-being, but its effects can be mitigated by making several changes in our daily lives:
- Benefit from natural light take a 30-minute walk in the morning.
- Attempt do not use any type of screen before bed to promote sleep and sleep the necessary hours. Particular attention should be paid to factors such as temperature, darkness and noise in the room. You can also adjust your bedtime by 10 to 15 minutes each day until you rebalance your routine.
- Maintain physical activity programs, eat regular meals and eat a balanced dietin addition to keeping a good schedule during dinner, trying to avoid eating two hours before bed.
