In many countries, including the United States, there’s a time each year when people advance their clocks by one hour. This is called Daylight Saving Time. The purpose of this change is to make better use of daylight, allowing for longer evening hours.

Although this change lasts only 60 minutes, it can have a significant impact on our bodies and daily routines. When clocks suddenly advance, people feel they have lost sleep. Many wake up feeling tired, struggle to fall asleep, and have difficulty concentrating throughout the day.

Experts say that if people prepare in advance, the impact of this change can be mitigated. However, busy lifestyles often prevent them from preparing.

What is Daylight Saving Time?

Daylight Saving Time is a system in which clocks are set forward by one hour at a specific time of the year. This allows for longer daylight hours.

After this change, the sun sets a little later, allowing for more daylight in the evening. However, this also means that people lose an hour of sleep at night.

While this change may seem small, this sudden change can be challenging for the body.

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What happens in the body when the clocks move forward?

Our bodies have a natural biological clock called the circadian rhythm. This clock regulates our sleep and wake times.

This system works primarily based on light and darkness. When it’s light in the morning, our bodies prepare to wake up, and when it’s dark, they prepare to sleep.

When the clocks are suddenly set forward by an hour, our brains don’t immediately adjust to the new time. The body continues to function according to the old time.

The Role of the Hormone Melatonin

An important hormone in regulating sleep is melatonin.

This hormone signals the body that it’s time to sleep. However, when the time suddenly changes, melatonin release reverts to the old time.

This results in:

Not being able to fall asleep early at night

Having difficulty waking up in the morning

Feeling tired and lethargic during the day

For many, this experience can be similar to mild jet lag.

Why is the spring time change more difficult?

During spring, the clocks are advanced by daylight saving time, which reduces sleep by one hour. According to experts, it is more difficult for the body to lose sleep, while gaining additional sleep is easier.

For those who already lack adequate sleep, this change can be even more difficult. Even a single hour of sleep loss can increase fatigue and attention problems.

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Who is most affected?

Every person’s body reacts differently, but for some, this change can be more challenging.

These include:

People who already get less sleep

Those who have early morning jobs or school starts

Teenagers and young adults

Shift workers

This change can be especially difficult for teenagers because their natural bedtime is often slightly later than adults.

How long does it take for the body to adjust to the new time?

For most people, it can take a few days to a week to adjust to the new time.

The most important thing during this time is to maintain a regular routine.

Going to bed and waking up at the same time every day helps the body’s biological clock adjust to the new time.

Why is morning light important?

Natural morning light plays an important role in resetting the body’s biological clock.

When we see sunlight in the morning, the brain receives a signal that the day has begun. This lowers melatonin levels, and the body gradually begins to adjust to the new time.

Therefore, experts recommend that after waking up in the morning:

Open the window curtains

Turn on the room lights

Spend some time outside in the sun

What precautions should be taken at night?

It is important to dim the lights at night to relax the body.

Experts recommend that before bed:

• Reduce the use of mobile phones or laptops
• Avoid bright lights
• Create a quiet and dark environment
• Reading a book, listening to soft music, or meditating before bed can also help relax the body.
  

The role of diet and exercise

• Our body’s biological clock is affected not only by sleep but also by diet and physical activity.
• Therefore, it is important to keep a few things in mind during the time change:
• Eat meals at the same time every day
• Make sure to have breakfast after waking up in the morning
• Avoid heavy meals just before bedtime

Exercise also helps balance the body’s energy and sleep. Exercise done in the morning or during the day makes the body more active and energetic.

How to prepare children for this change?

A regular routine is very important for children.

Parents should maintain a regular bedtime for their children. Such as:

Taking a bath before bed

Listening to a story

Turning out the lights at a certain time

Exposing children to natural light in the morning also helps their bodies adjust quickly.

When should you consult a doctor?

It is normal to feel tired or have trouble sleeping for a few days. However, if a person experiences any of these symptoms, If sleep problems persist for more than two weeks, it may be advisable to consult a doctor.

Persistent sleep deprivation can cause several health problems, such as:

Heart problems

Weakened immune system

Mental stress

If a person experiences persistent fatigue, mood swings, or concentration problems after the time change, it is best to seek medical advice.

Conclusion

Even if the change to Daylight Saving Time is only for one hour, it can have an impact on our bodies and daily routines. With the right information and some simple habits, the effects of this change can be minimized.

Regular sleep, morning light, a balanced diet, and light exercise help the body adjust to the new time quickly.

Most people become comfortable with the new time within a few days, but if problems persist for a long time, it is important to consult a specialist.