Every year, the time change can disrupt our sleep patterns and leave us with persistent fatigue. Even though the transition to summertime signals the return of sunny days and more daytime light, our biological clock can take some time to adjust to this change. With a few simple tips and the help of some natural solutions, you can better manage this transition and quickly return to restful sleep. In this article, we’ll explore the effects of the time change on our bodies and share effective ways to combat the fatigue that comes with it.

The time change can significantly impact our overall well-being, particularly our sleep cycle. When clocks go forward or back an hour, our circadian rhythm — our internal biological clock — is disrupted. This can lead to difficulty falling asleep, waking up at night, and feeling tired during the day. Sleep disruption can also affect our mood, concentration, and energy levels.

A one-hour time change while keeping to your regular daily routine has a greater impact on your body than adjusting a change of several hours whiletravelling abroad.

Gradual adjustments: Before the time change, gradually adjust your sleep schedule. Move up your bedtime and wake-up time by 10 to 15 minutes each day for a few days before the scheduled change. This way, you can give yourself extra sleep to compensate for the future lack due to changes in time. You will also get used to this new schedule more easily.

Exposure to natural light: Daylight is crucial in regulating our biological clocks. Spending time outside during the day to expose yourself to light can help synchronise your internal clock with the new time. This is even easier in spring. Take advantage of the return of sunny days to take a walk in the fresh air.

Relaxing sleep routine: Adopt a relaxing sleep routine before going to bed. Avoid bright screens at least an hour before bed and replace them with reading. Or practice meditation, deep breathing, yoga, or positive visualisation.

Maintain a favourable sleep environment: Make sure your bedroom is conducive to sleep by maintaining a comfortable temperature, blocking light, and reducing disruptive noises. Keep your room tidy, and don’t hesitate to put up decorative objects to transform the room into a pleasant place where you want to spend time.

Avoid stimulants: Limit your consumption of caffeine, tea, and alcohol, especially at the end of the day. These substances can disrupt your sleep and make fatigue worse.

In addition to lifestyle adjustments, some natural solutions can help improve sleep quality and reduce the fatigue associated with the time change.

Some options to consider:

Melatonin : Melatonin is a natural hormone that regulates the sleep-wake cycle. Taking a melatonin supplement before bed can help regulate your body’s clock and promote deeper, more restful sleep,making it easier to fall asleep.

Lavender essential oil: Lavender is known for its relaxing properties. Aromatherapy often uses its essential oil to promote relaxation and stress relief. Indeed, in addition to its pleasant scent, lavender has natural compounds that have been shown to have calming effects on the nervous system. These properties make it a popular choice to help reduce anxiety, promote more peaceful sleep, and fall asleep faster.

Marjoram essential oil: Marjoram is another essential oil known for its calming effects. Its essential oil is recognised for its regulatory effect on the nervous system, helping reduce stress and promote relaxation. The active compounds found in marjoram work in harmony with the body to calm the mind and induce a feeling of tranquillity.

Chamomile: Chamomile is a calming herb that can help reduce anxiety and promote sleep. As an infusion or inhalation, chamomile is ideal before bedtime.

By incorporating these natural solutions into your daily routine, you can help your body adapt more easily to the time change and combat the fatigue that comes with it. However, if you experience persistent problems with sleep or fatigue, it is important to consult a healthcare professional for a suitable solution.

Take care of yourself and prioritise your well-being during this time of change.