Like every year on the last weekend of October, time to change the hour for winter. The good news is that you get an hour of sleep more on the first night but for the following days it’s more of a disturbance of the routine especially on the biological rhythm and sleep. Here is some tips you can use to help you get in the winter hours smoothly.
Autumn is here, winter is on the way, which means the rate of seasonal depression is about to rise. Changing to winter hours makes the days shorter and winter season is never rich is light which have an immediate impact on the spirit. Light therapy is probably the best way to fight the lack of sun. 15 minutes of exposition in front of a white or blue light every morning for 5 to 15 days should be enough to avoid the damage caused by the lack of light on your body. Of course if there is sun outside, it’s always good to go outside for about 20 minutes to boost your vitamin D level.
For a lot of people, changing the hour can cause some sleeping disorder. Even if it goes away by itself, there is a super simple way to remedy to that problem: napping. According to the expert Delphine Bourdet, it’s important to find 20 minutes in your day to lay down and do a “body scan”. You need to find a calm place, lay down and feel all of your body parts relaxing, mouth, eyes, shoulder, stomach, legs…
Listening to your body signs
An important thing you need to do in this time of change is to listen to your body signs. You will probably get some signs of tiredness, like yarning, itchy and closing eyes… it’s important not to ignore these even if it occurs earlier than usually. your body will adapt better if you listen to it. If you get to the bed and are not able to fall asleep, you can lay in the bed on your back with your legs and arms flat and practice abdominal breathing. Breath in for 3 temps and out for 6 while being conscious of the movement of the belly. Getting rid of any electronic appliance like the television, Ipad, cellphone, computer, etc. would also help you finding sleep.
get up quickly
Even if staying in bed is tempting, especially on weekend, experts says it can harm your sleeping adjustments to the new hour. By getting up after you wake up, it will be easier to fall asleep at night. Experts suggest that you get out of bed quickly at least for the first few days after you change the hour, until your body gets totally used to the new time.
With the baby
For adult it’s a question of days to get use to the new hour, for babies, it’s more difficult, it can take up to a month. Babies can suffer from it in different ways including a lack of appetite, sleeping problems and mood swing. The best way to deal with the issue is to start even before the day of the clock changing by moving the sleeping and eating time progressively, 15 minutes earlier everyday.
I hope these tips can help you and your family deal with the change of hour.