This text is part of the special book Plaisirs
Two sleep specialists give their best advice to limit the consequences of the transition to summer time, which this year takes place on the night of March 11 to 12.
Set the clocks back
According to Dr. Roger Godbout, professor in the Department of Psychiatry at the University of Montreal and director and coordinator of the Sleep Laboratory at the Rivière-des-Prairies Mental Health Hospital, let us beware of received ideas. “We think we gain an hour of sunshine during the day, but that’s not true. The light period is rather out of place,” he warns. If night owls can rejoice in the change of time, it does not really suit morning people.
We should even mention “daylight saving time” in the summer, and “standard time” in the winter. “When we are on standard time, the sun is at its zenith at noon. During daylight saving time, however, the sun will be at its highest in the sky at 1 p.m.,” explains Roger Godbout. The window of light is thus pushed back by one hour, which is not without consequences. “We lose about 20 minutes of sleep because when summer time comes, we go to bed later because of the light,” he says.
Be aware of your biological clock
Roger Godbout affirms that the transition to summer time shakes our biological clock, responsible for regulating many vital functions well arranged with each other, such as concentration, memory, appetite or even mood. “Our biological clock doesn’t move as fast as the change on our dial,” he says. Fragile people, such as babies and the elderly, or who have rigid schedules will, in fact, see their schedule shifted.
Marie-Pier Lavoie, psychologist and doctor of experimental medicine, agrees. “Some people may be more affected than others. A few hours less sleep can make a big difference, and lead to a temporary drop in morale,” she says.
“There are people who suffer from the time change in terms of mood and general well-being. Nothing extremely serious, but the fact remains that our biological clock can be confused, adds Mr. Godbout. Cortisol, which helps us function during the day and deal with stress, has to be released at a certain time and not at another. The same goes for melatonin which helps us fall asleep. There, everything is disturbed. »
Adapt smoothly
In anticipation of the transition to summer time, Marie-Pier Lavoie suggests preparing ahead of time by shifting the time of getting up and eating by 10-15 minutes each day, until the change is reached. “We can change our schedule two or three days in advance so that it’s not too hard on our body on D-Day,” she says. “Not everyone has the time to do it, but for those who can, it’s the best way to adapt,” emphasizes Roger Godbout. And if the time change has already taken place, he recommends doing the reverse. “From the time change, we can be attentive to our biological clock and change our habits quietly, until we catch up with the difference. For example, if we usually have dinner at 6 p.m., we would have dinner at 5 p.m. on March 12, at 5:15 p.m. the next day, then 5:30 p.m., etc. » It is also possible to divide the process on either side of the date of the transition to daylight saving time.
Are we taking a nap?
For Roger Godbout, it is better to avoid it. “Naps pay off the sleep debt, so it will mortgage our night’s sleep. “Only those who are used to it, such as toddlers, can keep their nap. For adults, Marie-Pier Lavoie invites you to favor the morning, before dinner time, and a short duration. “20 to 30 minutes, otherwise we risk falling into a deep sleep,” she says.
What we should do, or not!
“Be careful with driving, manual work and physical effort, because we are tired for a few days after the time change”, warns Roger Godbout, while recalling that it is important to hydrate well and eat well , as per usual. While some can afford it, planning for a lighter workload for the days following daylight saving time can also be a good idea, as “morning fatigue may linger.”
Finally, Marie-Pier Lavoie suggests exposing yourself to light in the morning as soon as you wake up, so that our biological clock has time to adapt. “If it’s dark when we get up, we can use light therapy or the dawn simulator,” she concludes, while inviting people to continue practicing regular physical activity.
This special content was produced by the Special Publications team of the Duty, pertaining to marketing. The drafting of Duty did not take part.