The time change is not always well experienced by everyone … Indeed, this sudden time change disrupts our internal clock and ends up influencing our entire metabolism. This can cause sleep disturbances , going so far as to disrupt our appetite and mood. Did you know that some people can take more than ten days to rebalance their body clock ? This may be your case … Discover all our tips in this article to keep a good sleep at the change of time.
The first reflexes to have when changing the time
→ Set the record straight:
First of all, it is interesting to prepare yourself psychologically for the time change and to condition yourself as well as possible. For this, it may be good to synchronize all the dials in the house the day before.
→ Opt for light therapy:
When you change to winter time, it is often still dark when you wake up. To avoid disturbing your internal clock, you can opt for light therapy . You can use a dawn simulator, for example.
→ Wake up at the usual time:
The time change always takes place on a Sunday. It is true that it is tempting to take advantage of this extra hour of sleep to sleep in . Still, it’s best to wake up at the same time as usual .
→ For the little ones:
As for our children, on the day of the time change, they may have difficulty going to bed . Yet for their internal clock, it is later than usual . Boosted by their extra hour of sleep if they’ve slept in, and disturbed by the change, they may be too nervous to fall asleep .
The best solution is to let off steam and tire them out healthily , on the day of the time change and the following week. You can schedule more outdoor activities: bike rides, a little longer outing to the square …
Good sleep rhymes with a healthy lifestyle
When the time changes, it is essential to be attentive to yourself and to the needs of our body . We all have a daily rhythm that is most favorable to us. It’s up to us to spot it and trust it as much as possible.
Quite simply, watch yourself. At what time in the evening do you feel the urge to fall asleep ? What is the time of your natural awakening ? How many hours of sleep give you a quality day, at your best? These few simple questions can teach you a lot about your sleep and your health.
So, we all know that too much time spent in front of our screens is bad. That repeated stimulation is a source of emotional and mental agitation . Likewise, days spent in stress, without taking the time to rest, eat properly and breathe deeply will negatively influence our sleep.
Also, to help our body to tune into its natural rhythm , it is important during our days to take breaks, relax, get some fresh air and relax. The nap has a beneficial effect on the regulation of our biological rhythm .
The exercise well done, with temperance and during the day is an inducer of good sleep.
Think about the environment of your sleep : the room must be ventilated, with pleasant rather light colors, with a temperature of 18 ° C ideally. Save yourself the waves of your cell phone by turning it off and leaving it in another room. Also avoid all electromagnetic fields that could disturb your sleep. Pay attention to the quality of your bedding, favor natural and pleasant materials for your linens and create an atmosphere conducive to calm.
Are you having difficulty falling asleep? You can, as is often done for children, institute a bedtime ritual : read a few pages of a book, listen to music that you like, take stock of the day, etc.
Finally, for those who have trouble relaxing in the evening, think about the benefits of a good hot bath perfumed with a few drops of essential oils. You can also light a few candles, practice of deep breathing , massage you or a massage.
At the change of time, take care of your diet
And not that at the change of time besides! But it is true that it is important to take care of your diet, especially during this period, this will prevent sleep disorders.
Based on this challenge, the evening meal should be eaten as early as possible and should be light. Remember that the first meal of the day is lunch , which implies that our body must have fasted since the day before! Taking this good habit will prevent you from many inconveniences: heavy and difficult digestion , poor recovery of the body and incomplete elimination of toxins during the night leading to restless sleep and laborious awakenings .
This is why the evening meal should not contain heavy protein . Favor raw and cooked vegetables , soups or even a small amount of cereals or legumes.
Foods rich in tryptophan, precursors of serotonin (bananas, parsley, pumpkin seeds, soybeans, cod, milk) will have their place in your diet .
The carbohydrates, stimulating secretion of insulin, facilitates the absorption of tryptophan and its conversion into serotonin.
In contrast, certain foods are unfavorable to quality sleep ; in general, foods that require too much digestive effort. We will therefore avoid excess proteins , fried foods and bad food associations. Foods that you tolerate poorly or too hard ”will also be reduced, especially in the evening: spices, garlic, onion, etc.
But also, reducing or even eliminating exciting foods will have positive consequences on sleep. Tea, coffee, alcohol, sodas and energy drinks should be avoided at all costs!
The evening tea is all recommended. It will offer a time of relaxation while giving you interesting botanical active ingredients to sleep : hawthorn , lemon balm , linden , verbena , orange blossom, chamomile , passion flower , valerian have virtues sedatives and each have a specific sphere of action. Eschscholtzia is also a major plant for the quality of sleep
Our eco-psychology at the service of good sleep
Once again, the impact of our thoughts and our view of the world is undeniable on our sleep. Nourish yourself with positive and serene thoughts , adopt as much as possible an attitude of letting go in front of what makes you cringe.
Your body is sufficiently upset by the change of time, so it is better to avoid imposing unnecessary and harmful mental ruminations on it , give yourself time to sort out internally between what encumbers you and that you will have to resolve.
Finally, give sleep all its importance and have a positive conception of its usefulness and benefits.
The relaxation therapy can be a good support for people who are unable to stop the flow of the mind, or who are struggling to slow down and be in the moment. Likewise, all practices that concern both body and mind (taïchi, yoga, etc.) will be beneficial.
Other tools to survive the time change
The Bach flowers are major tools for the proper management of your emotions and your negative states.
The White Chestnut flower is often recommended for difficulty falling asleep due to incessant thoughts. But many other flowers, depending on the specific disorder, will have positive effects on sleep.
The power of essential oils is well established. Their active ingredients will act as relaxers and induce a peaceful sleep . Think of the essential oils of true lavender ( Lavandula angustifolia ) of course, but also of Roman chamomile ( Chamaemelum nobile ), mandarin ( Citrus reticulata ), shell marjoram ( Origanum majorana ), or even ravintsara ( Cinnamomum Camphora ).
Finally, consider that a magnesium deficiency (unfortunately very common) is very disruptive to sleep. Supplement yourself with quality, bioavailable magnesium, combined with vitamin B6, over a period of at least two months.
Our natural selection:
- Somnyphyt Nuit Calme – Santé Verte, a 100 natural food supplement based on plant extracts (passionflower, lime blossom, lavender, griffonia), recognized for their soothing and relaxing effect.
- The ChronoDorm tea Melatonin 1 mg – IPRAD is a plant enriched complex melatonin. It will support your body by helping it restore its sleep cycle.
- Somniphyt Melatonin spray. He helps you. It promotes relaxation and helps to get into deep sleep.