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The "dark side" of summer time

2023-03-25 18:10:02Lifestyle SHKRUAR NGA REDAKSIA VOX
The "dark side" of summer time
The "dark side" of summer time

From Sunday, the clock goes forward 60 minutes, bringing changes in our lives, even though at first glance they may seem insignificant.

"This one-hour difference may not seem like much, but it can cause problems in people's mental and physical well-being in the short term," says Charles Czeisler, a professor at Harvard.

Research has shown that changing the clock twice a year can have different health consequences. Of the two, the one-hour shift tends to be more disruptive. This clock shift can disrupt our circadian rhythms, the body's natural 24-hour cycles that regulate key functions such as appetite, mood and sleep.

Circadian rhythms are largely dependent on exposure to light. Daylight saving time initially causes darker mornings and lighter evenings. Less light in the morning can lower levels of the mood-enhancing hormone, serotonin. On the other hand, exposure to light later in the evening can delay the production of melatonin, the hormone that helps you fall asleep.

Many people also have difficulty adjusting their sleep schedule to the new time. For the first few days or even a week, they may go to bed later or wake up earlier than usual, which can cause sleep deprivation.

"Disrupted sleep can make people feel tired, groggy, and less focused," says Czeisler.

This may explain, in part, the 6% increase in car accidents after the daylight saving time change, according to a 2020 study in the journal Current Biology. Poor sleep caused by jet lag can also worsen existing problems such as depression and anxiety.

Prepare for change

People can take steps to make the time change less impactful on their bodies and minds.

If you feel tired in the afternoons after the time change, take a nap in the afternoon. Also during the first week after the time change, try to get as much light in the morning as possible as this helps maintain the circadian rhythm. Try to adapt slowly, following the old clock for a few days.

For example, if you went for a run at 8 a.m., wait until 9 a.m.

"Your internal clock is still an hour behind, so give it a chance to adjust," says Czeisler, adding that alcohol and caffeine should also be limited as they can further affect your sleep.


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