The change of the time often causes effects that are also very unpleasant and impacting on daily life. Find out how to keep these symptoms under control with our tips, ranging from the most suitable foods to eat to small tricks of everyday life
To announce that autumn and winter are now the reality, it is not the arrival of the panettone in the supermarkets, nor the change of the wardrobes nor the temperatures that are slowly lowered, but thewinter time: that tragic procedure for which at some point (this year is the night between 26 and 27 October) moves thewatch back an hour.
It is true that you earn a good 60 minutes of extra sleep, but at the same time also what is defined as thejet lag effect, made of insomnia, lack of appetite, exhaustion, pessimism, guilt, mood swings, headache, effort in concentrating, alteration of the sleep-wake rhythm. Fortunately, the remedies are: here is how to overcome the time change.
We cannot enter here
Anything mobile phones, PCs, tablets, TVs, video games and similar in the bedroom: the blue light they emit, the temptation to stay awake to finish watching a series, yet another notification have important sleep effects. The change of the hour affects the sleep-wake rhythm, often giving you sleepless nights: it is better to avoid anything that can further influence the rest.
In search of the sun
Exposure to sunlight, instead, it is essential to improve the mood. The sun, in fact, induces the release of the so-called good mood hormone, serotonin, and reduces the production of melatonin, the "culprit" hormone to make us tired and sleepy in the cold season.
So take advantage of the hottest hours to maybe take a walk at lunch break or picking up chestnuts on Sunday or doing outdoor activities on beautiful autumn days. THE'physical activity, Moreover, stimulates endorphins, which improve mood and sleep. But be careful not to play sports too late, because it could have adverse effects, exciting you and not making you sleep.
How to overcome the time change with the right diet
Time change often leaves a widespread sense of fatigue, that induces to drink more coffee. In reality, exaggerating with the espresso worsens the situation: it does not give us new energy, but it affects the ability to sleep and a sleepless night, even more tired.
The ancient rule of making a light evening meal it is even more relevant in these days at the turn of the hour, as it would be appropriate do not exceed with alcohol, canned foods and fatty, seasoned, spicy or heavy foods: they are all factors that strain digestion and / or affect sleep. Better to prefer fruits and vegetables, dried fruit rich in essential fatty acids, complex carbohydrates (like pasta, rice or other cereals and bread), yogurt and fresh cheeses, eggs simply cooked.
The foods that help are the relaxing herbal teas before going to sleep or the classic glass of hot milk with honey. Green light also for all foods rich in tryptophan, the precursor of serotonin, such as lettuce, radicchio, garlic, turnips, squash, cabbage.
W the routine
To overcome the time change, the ideal is train immediately for new rhythms, keeping the timetables always. Go to bed at the time you usually go to bed and don't change the alarm time. Also for meals, continue to put yourself at the table at the usual time.
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