Como a mudança de horário afeta o sono

How daylight savings affects sleep

With the onset of summer time, clocks are advanced by one hour. This seemingly small adjustment may actually create some risks to sleep quality during the transition between Standard Time and Daylight Saving Time.

These risks include insomnia, mood disorders, headaches and even sleep problems if circadian rhythms are not aligned with the natural cycles of light and dark.

Day and night

How Daylight Saving Time Affects Sleep

The human being is guided by circadian rhythms, that is, 24-hour cycles that regulate sleep and other bodily functions, such as appetite and mood.

These rhythms are dependent on light exposure and must be synchronized with the natural cycles of light and dark to ensure healthy sleep. and quality .

The new daylight saving time means darker mornings and more light at night, which can “slow down” the sleep-wake cycle, making us feel tired in the morning and alert at night.

Circadian misalignment can contribute to sleep loss as well as “sleep debt” i.e. the cumulative effect of not getting enough sleep on a regular basis.

Tips for sleeping better during the time change

In the days leading up to the time changes, we can prepare for the time adjustment by taking the following precautions:

Practice good sleep hygiene
Do not consume alcohol at least 2 hours before bedtime. While drinking may initially cause drowsiness, alcohol also causes sleep interruptions and leads to poor sleep quality. Heavy dinners before bed can also negatively affect sleep.
Establish a consistent sleep routine
Go to bed and wake up at the same time every day – including weekends.
Tips for better sleep
Gradually change your bedtime
Two to three days before the time transition, wake up 20 minutes earlier than usual. On the weekend before the time change, set your alarm clock giving yourself an extra 15-20 minutes for a smoother transition.
spend time outdoors
As natural light is vital for regulating the circadian rhythm, exposure to sunlight can ease the feeling of tiredness during the day that often accompanies time changes. Spending time outdoors during the day also suppresses the production of melatonin, a hormone released at night.
Use spring-adapted bedding

Create one relaxing environment it is the key to a peaceful and restful sleep. The simple act of changing your sheets and pillowcases can help improve your sleep, night after night.



Naps in moderation

People suffering from sleep debt as a result of daylight saving time may find some relief in naps, which should not exceed 30 minutes. People with insomnia should avoid naps.
Do not consume caffeine close to bedtime
Caffeine consumed six hours before bed can disrupt the sleep cycle. Moderate amounts of caffeine in the morning or early afternoon have the least effect on sleep.
naps in moderation

The best way to prevent the time change from affecting your sleep is to prepare for your sleep transition between Daylight Saving Time and Standard Time.

Create sleep behavior routines that not only favor adaptation, but also ensure restful, quality sleep throughout the year. Even because a recent study ensures that in addition to the already known benefits, a healthy sleep can  extend life expectancy by up to 5 years.