How time conversion affects health and what to do to adapt faster

A quality night's sleep is just what the doctor ordered. This is extremely important for physical recovery and productivity. And yet there are two time periods in the year when for several days, and sometimes weeks, we have to live in an unbalanced state. We are talking about the transition to summer and winter time.

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“Some post-Soviet and European countries will move their clocks shortly after midnight on October 30th. The United States will switch to winter time on November 6th. Be prepared for the fact that you will have to, as it happens every time, remember which way to move the arrows (in fact, an hour ago),” writes Telegraph.

It would seem that from the very first days we will get up an hour later (when your alarm rings at 7:00, then according to the "old" time it will be 8:00), but not everything is so simple - many people really have sleep disturbances and go astray mode until the body gets used to the transition. And it's not nearly as harmless as it seems. How else does the clock change affect your health?

Joseph Gannon, 29 years old, a sleep physiologist and a leading specialist in the clinic for treating his disorders, believes that sudden changes can be a cause for concern, although they mainly concern people with concomitant diseases.

“If you’re healthy, sleep well and young, it doesn’t mean that much,” he says. “Turning the clock can affect people who already suffer from insomnia, or with conditions such as sleep apnea.”

“Your rhythm is how your body regulates itself over a 24-hour period and is determined by daylight hours. For example, when people lived in caves, light shining into the eyes in the morning reduced the amount of the hormone melatonin (a natural sleep-inducing hormone) produced. Then, as the sun went down, the body's melatonin levels increased and they began to feel more tired."

With less light in the evenings, melatonin levels are likely to be higher, which can make you feel more tired than usual. Gannon says it will take a couple of weeks to get rid of this feeling of lethargy.

“There are lark people and owl people. The first during this period will be worse, ”explains the specialist.

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What else is going on

The number of fatal accidents is increasing

The University of Colorado conducted a study on the relationship between watch transfers and road traffic deaths, and found that on Monday after watch transfers there is an 17-percent increase in such cases.

In 1999, researchers at Johns Hopkins and Stanford University analyzed the 21-year-old fatal accident data from the US National Highway Traffic Safety Administration and found a slight increase in road deaths. The number of fatal accidents increased from an average of 78,2 on any given Monday to 83,5 on Monday after the clock was transferred.

“It's a dramatic change,” Gannon says. The seasons change quite gradually throughout the year. You start with the longest day of the year and then every day after that it's a little shorter and after that a little longer. When the transition occurs in a day, everything is much more serious.

The specialist recommends being especially careful on the roads in the evening, when all people tend to slow down their reactions. After the transition to winter time, this condition is aggravated.

Heart Attack Burst

A study conducted in 2012 by the University of Alabama in Birmingham showed that heart attacks flare up after daylight saving due to changes in circadian rhythm, sleep deprivation, and even a slight shock to the immune system.

“This is a sudden change,” Gannon emphasizes, although he clarifies that you shouldn’t worry too much if you don’t have a disease. "It could potentially affect your immune system, however your body will adjust to it and the whole healthy population should be fine."

The likelihood of a stroke may increase.

Some people will be at risk of having a stroke, a study from Finland shows, where stroke rates are 8% higher in the two days following the clock change. This is especially true for people over 65 or those with cancer.

“High levels of cortisol, a stress hormone associated with trouble sleeping, contribute to high blood pressure, increased cardiovascular problems, heart attack, diabetes, and stroke,” the expert explains.

Depression develops more often

If you feel sad waking up in the dark and leaving work in the dark, you may feel some comfort in knowing that you are not alone. A 2014 study by The Weather Channel and YouGov found that one in three people suffer from seasonal affective disorder (SAD), often known as "winter depression."

Symptoms may include restlessness, "wet eyes", persistent low mood, loss of interest in normal activities, and low sex drive. According to the study, women are 40% more likely to experience these symptoms than men.

The following study in Denmark revealed an increase in the diagnosis of depression by 8% within a month of the clock.

Gannon finds nothing surprising in this: “Most people do not get enough sunlight. As a rule, they work in the office, not on the street. And if you live where the weather is more severe, the days are gray, there is a decrease in temperatures and a lack of sunlight, then this affects the likelihood of developing seasonal depression.

Headaches may intensify

Cluster headaches are regarded as the worst type of headache, and many describe them as excruciating and piercing pains. For those who suffer from this type of pain, this time of year can be especially difficult, because cluster pain can be caused by weather and seasonal changes.

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How to adapt to the clock

Cut down on sugar, wine, gluten and dairy

“All this causes an inflammatory process that can lead to poor sleep,” says Dr. Nygma Talib, who advises replacing wine with pure spirits like gin or vodka (in moderation) and making your diet more plant-based.

Take supplements

“This is a great way to support hormonal balance,” says Talib. “Poor gut health is linked to fatigue, so a good probiotic is a great place to start.” Vitamin D, C, B complexes and magnesium supplements are also good for reducing daily fatigue.

Eat fats

“Low-fat diets are not good for quality sleep,” notes Dr. Soher Rocked. “Hormones are made from fat, and if we don’t get enough high-quality fat in our diet, some hormones can become out of balance, which can contribute to fatigue.” So include avocados, oily fish, nuts, and seeds in your diet.

Do exercises

A study at the University of Georgia showed that sedentary but otherwise healthy adults who began to exercise moderately three times a week felt 65% less tired after six weeks.

Do not demand from yourself 8-hour sleep

“This is a myth,” Dr. Stanley is convinced. “Our sleep needs, like fingerprints, are completely individual. Somewhere between 4 and 11 o'clock lies the norm. If you only need 5 hours, you will feel refreshed in 5 hours.” But how do you know if you get enough sleep?

“By 11 o’clock in the morning, you enter the circadian rhythm phase. If you get enough sleep, you feel alert and energetic at this time,” the expert notes.

Specialists of the publication gave some advice. gloucestershirelive.co.uk:

1. Don't sleep too much - your body needs a regular and stable routine, so keep your bedtime and wake up time consistent, even on weekends.
2. Refuse the piercing alarm in favor of a natural sunrise.
3. The first thing to do after waking up is to be closer to the light source.
4. Try to go outside for 30 minutes at lunch time.
5. Avoid gadgets at least an hour before bedtime and use the faint blue light feature.

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