2024-03-30 19:32:00
One hour more sunshine, but one hour less sleep… On the night of Saturday March 30 to Sunday March 31, like every last weekend of March since 1975, it will be 3 a.m. to 2 a.m. If the time change is the subject of various criticisms – in particular for its lack of relevance – it can also be the cause of sleep disorders and other disturbances linked to the biological clock.
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“The scientific literature shows that the time change does indeed have physiological and health effects,” reports the National Institute of Health and Medical Research (Inserm). “The adaptation of the body to this time difference that we impose on it will vary from one individual to another and can last a few days for morning chronotypes [personnes ayant tendance à être plus efficaces le matin] several months for late chronotypes [personnes ayant tendance à être plus efficaces le soir]. »
READ ALSO An hour more or less? Watch out for the time change this weekendHow to adapt to the change to summer time? It is often more difficult to manage than the change to winter time, “taking into account on the one hand the loss of an hour of sleep, and on the other the fact that the biological clock will have to be moved forward of one hour,” specifies the Institute.
Get up and go to bed early
“Changing your habits from the first day helps you anticipate loss of sleep,” advises The Parisian. Although it’s tempting to stay up and then enjoy a lie-in over the Easter weekend, experts advise going to bed and getting up relatively early. The objective is to “facilitate the adaptation of our biological clock to the new time”, recommends Dr Grégoire Gex, from the Valais Romand hospital center, on his site.
The doctor also advises doing sports, but not too late in the evening. A walk, a bike ride or a jog… Inserm experts also point out the importance of exposure to daylight as soon as you get up in order to regulate the biological clock. The rhythm of meals must also be adapted to the time change so as not to further disrupt the body. Dr. Grégoire Gex advises eating a “light meal” before going to bed to facilitate digestion and falling asleep.
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