2023-10-27 07:59:23
by Anna Fregonara
On October 29th the clock will be turned back. One in three people experiences the change as a mini jet leg: preparing in the right way can alleviate the ailments
Applying the 3-2-1 rule can easily help those who suffer from the time change that is upon us: on October 29th, in fact, solar time returns and the hands are set back by 60 minutes. A change that, although small, is experienced by 1 in 3 people as a mini jet lag that affects their well-being. Those who have an alteration of the sleep-wake rhythm suffer most: the “owls”, who prefer to go to bed and wake up later and represent around 20% of the general population, and the “larks”, around 10%, accustomed to going to bed and getting up early, begins Luigi Ferini Strambi, full professor of Neurology at the Vita-Salute San Raffaele University and director of the Sleep Medicine Center at the San Raffaele-Turro Hospital, Milan.
Getting ready to sleep
The 3-2-1 rule bears the signature of M. Safwan Badr, professor and director of the department of Internal Medicine at the Wayne State University School of Medicine in Detroit. Translated into words it means: stop eating 3 hours before going to bed, as digestion can interfere with sleep; stop working 2 hours before and stop using electronic devices such as tablets, phones and computers 1 hour before to promote the production of melatonin, the hormone that promotes sleep.
Before curfew
In view of the time change, but not only, this formula is good because it helps to establish that the day ends by a certain time and the preparation for going to sleep begins, says Liborio Parrino, professor of Neurology at the University of Parma and head of the Sleep Center of the Parma hospital. In general, the “curfew” begins at 9pm, it means “slowing down the engine speed” by eliminating the use of electronic devices, watching little TV, speaking softly, not getting angry, emptying your head of commitments and ideas by writing them down on paper. If you don’t write them down you continue, even on an unconscious level, to repeat them for fear that they will be erased from your memory due to the nightly sleep break, an attitude that doesn’t go well with good rest. For those who have insomnia problems, protect yourself one hour before 9pm by wearing sunglasses to avoid interference between natural or artificial light and the production of melatonin. Remedy also indicated for those who take melatonin because it has been seen that light can interfere not only with endogenous light, therefore produced by the body, but also with exogenous light. In reality, the ideal would be to stop changing the time every six months.
Little or too much sleep
To feel good, most of us need an average of seven hours of sleep. Scientific literature shows how sleep disorders can predispose to health problems such as diabetes, obesity and hypertension. Cognitive functions such as attention and reaction times may also be impaired. And, we read in the scientific journal Sleep, it also affects our mood because we become more frustrated and irritable. Previously it was thought that the repercussions on health depended only on sleep deprivation, but now we know that they can also affect those who sleep too much, explains Parrino. In fact, it has been seen that if you sleep 7 hours you have little risk of suffering from hypertension, cardiovascular problems, hypercholesterolemia or diabetes; if you sleep less than 5 hours or more than 10 you run a higher risk.
Light as soon as you wake up
The return to solar time occurs at a time when the consequences of a sleep-wake rhythm altered by the “anarchy” of the holiday are still being felt. Starting to go to bed and wake up at the same time every day, even on weekends, is the best way to restore and respect circadian rhythms. It is also advisable to expose yourself to light – even artificial – as soon as you get up to prevent the release of melatonin, as well as start with good physical activity to increase serotonin, the good mood hormone says Ferini Strambi.
Rituals
Creating a ritual before bedtime helps you sleep well, such as brushing your teeth and then relaxing by reading, practicing deep breathing, listening to gentle music or podcasts. If you don’t fall asleep within half an hour, get up otherwise the brain links the sleep disorder to bed, continue with your relaxing activities and go to bed again as soon as you feel drowsy. If you opt for reading, keep several books on the bedside table and, in case of insomnia, choose the least compelling one because for some the risk of waking up is even greater. Finally, if you use your cell phone alarm, don’t put your smartphone on the bedside table.
October 27, 2023 (modified October 27, 2023 | 07:59)
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