Counsel to Meet the Change of Hour in Spring

The last Sunday of March, she transfers her clocks 60 minutes ahead, thus taking an hour from winter sleep. These changes also reflect on our well - being by bringing us nervousness, fatigue, and distractions, the effects of which we feel during the coming days until our biological clock is synced to summertime. So don't be surprised if for at least a week from the time difference, your mood will not be the first one.

Here are some advice from experts on how to cope more easily with this change and adjust to the new clock:

1. Learn to Change Time
To reduce the effects of time difference, make gradual adjustments. Go to bed 15 minutes early, starting a few days before the hour changes. Also, try to be as relaxed a week before the clock changes so that your body can handle the change more easily.

2. Take a Short Break
If you feel sleepy after the change of the clock, take a brief afternoon break but not too close to your bedtime class. In this way, avoid an hour's sleep in the morning and the difficulty of waking up.

3. Sleep regularly
Go to bed and wake up at the same hour every day. This helps your body adjust its sleep pattern and take the maximum of your hours. If possible, wake up at the same time on the weekend to cope with Monday as easily as possible. You can also see how a small nap affects the quality of sleep. For some of us, a nap may make it very difficult to sleep at night, but for some 20 minutes napping can be a real revival without affecting sleep.

4. How many hours of sleep do we need?
Not all need the same hours of sleep and requirements for it can change as they age. To find your ideal number of hours of sleep, on weekends do not set the alarm for the hour when you sleep and see when you will fall asleep on your own.

5. Calm down before you sleep
When you're stressed, it's impossible to sleep. Try to avoid different television programs or movies before going to bed. Calm down with chamomile tea, a warm linen bath, or read a book. Concern increases the production of cortisol, the stress hormone, which makes you more alert. If anxiety keeps you awake, schedule tomorrow and determine possible solutions to the challenges you may face. If you're worried about giving up on a project tomorrow, go to bed earlier and wake up earlier this morning.

6. Exercise Through the Day
Even moderate exercises, such as walking, help you to get better sleep, so try walking for about 30 minutes, three times, or more during the week. If you do not get comfortable sleeping, try not to engage in physical activity very close to bedtime.

7. Eat as easily as you can at dinner
The lack of spicy, fatty foods or excess stomach food causes insomnia. For a good, quiet sleep, consume simple foods and the easier a few hours before bedtime. Also eliminate excess liquids. So you will not be forced to stand up at night.

8. Create a Fitting Environment
During a normal day, body temperature changes according to physical activity and the environment. That is why the air in your room can affect the quality of your sleep: If your environment is very warm or very cold, it is impossible for you to relax at night. Indeed, studies show that some forms of insomnia are linked to body temperature. The optimum temperature of the bedroom is 15-20o C. The body also needs a comfortable mattress and pillow; the room must be isolated from noise and light, as well as have the appropriate level of moisture, which is 50%.

9. Avoid consumption of certain ingredients
Alcohol, caffeine, and tobacco affect your sleep, so if you have problems with it, avoid consumption of them between 4 and 6 hours before bedtime.

10. If you can't sleep, get up
We all had nights of insomnia or woke up in the middle of the night and couldn't sleep anymore. Avoid watching your watch, which adds to your anxiety. If you have stayed awake for more than 20 minutes, it is wise to get up, change your environment, and deal with something that calms you. Keep low lighting, drink a glass of warm milk with a little honey, read a book, or write down what comes to your mind until your eyelids are heavy.