2024-10-24 12:24:00
During the night from Saturday to Sunday, we switch to winter time. So, Sunday October 27, 2024, at 3 a.m., it will actually be 2 a.m.! We share our advice for negotiate the transition to winter time.
Why do we change the time?
In France, the time change was introduced in 1975 in response to the oil crisis of 1973. Crazy? No way. In reality, the economic and energy crisis of 1973 will require a reduction in energy consumption. To reduce the need for professional lighting, we will synchronize working hours and sunlight hours… According to the Ecological Transition Agency (Ademe), this time change allows France to save 0.07% of its total energy consumption. In the 1980s, the time change extended to all of Europe (but each country kept its own dates… until 2002 when the same date of the time change was generalized in the 27 countries of the European Union). Today :
we switch to summer time on the night of the last Saturday to Sunday of March,
we switch to winter time on the night of the last Saturday to Sunday of the month of October.
A time change that disrupts the biological rhythm
Despite this sympathetic outlook, most sleep experts point the finger at the time changes, which take place in October and March each year. According to them, this measure would disrupt the biological rhythm of people, particularly the most vulnerable, such as children and the elderly. The disruption of the biological rhythm would not only cause sleep disorders, but would also influence appetite, work capacity, and even mood. However, the switch to winter time would be less disruptive in terms of sleep disturbances than the switch to summer time, where nighttime is reduced by one hour.
3 tips for experiencing the time change well
1/ Set everything the day before
People who are very prone to stress may feel distressed by the consequences of the time change, and in particular by having to set the time on all their electronic equipment. If most equipment (computer, television, DVD player) can be set up by itself, it can be reassuring for many to set everything up in advance. Setting the time the day before also has the advantage of getting the body used to the time change before it even happens.
2/ Adapt little by little
Many doctors and psychologists adviseanticipate the schedule changeespecially for children. The time change greatly disrupts their habits, and can make them lose their appetite, or make them grumpy. The ideal is to gradually change a baby’s rhythm to avoid too sudden a change. For example, by shifting a child’s wake-up, meal and bedtimes by 15 minutes from the Thursday preceding the time change, this avoids disturbing them too much.
A good practical tip for early sleepers is to go to bed later (about an hour) on Saturday night. So, with the same number of hours of sleep, they will wake up approximately at a usual time.
What to do if we are disturbed?
Some people feel very tired after a change of schedule, or even feel unwell. You must then rest as much as possible, and above all force yourself to adopt a rhythm of life (work, meals, bedtimes and wake-up times) corresponding to the new time. The symptoms will disappear within a few days, or a few weeks at most.
Will the time change be removed?
In 2019, the European Affairs Committee of the National Assembly launched an online consultation regarding the removal of the time change. What comes out of it? 83.71% of citizens who participated would like to put an end to the time change… and even the European Parliament is in favor of removing the time change. Why, then, do we continue to change the time every 6 months? The fault lies with a bad combination of circumstances which led to the consultation of all member countries with a view to implementation in 2021… coincides with the Covid-19 crisis leading to a review of priorities.
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Interview with Dr. Emilie Leclerc, Sleep Expert and Psychologist
Editor: Thank you for joining us today, Dr. Leclerc. With the switch to winter time happening this weekend, many people are bracing themselves for potential disruptions in their routines. Can you explain the significance of this time change?
Dr. Leclerc: Thank you for having me. The time change, which occurs this Sunday at 3 a.m. when it will actually become 2 a.m., is primarily designed to align our waking hours with natural daylight, a remnant from when it was introduced to reduce energy consumption during the oil crisis of the 1970s. However, while it may serve an economic purpose, it also affects our biological rhythms.
Editor: What specific biological disruptions are associated with the transition to winter time?
Dr. Leclerc: Essentially, our internal clock, or circadian rhythm, is sensitive to changes in light and dark. When we shift the time, it can throw off sleep patterns, mood, and even appetite. Studies show that the change can create short-term sleep disturbances. Interestingly, the winter time adjustment tends to be less disruptive than the spring switch, as it allows for an extra hour of sleep.
Editor: What advice would you give for easing the transition to winter time?
Dr. Leclerc: I recommend a few strategies to help everyone adapt smoothly. First, it’s beneficial to set clocks the day before. This simple act can reduce stress and help get your body accustomed to the change gradually. Second, I advise gradually adjusting bedtime in the days leading up to the change, especially for children, to keep their routines as stable as possible. Lastly, maintaining a consistent sleep environment and getting plenty of natural light during the day can help ease the adjustment.
Editor: It sounds like preparation is key. Are there specific groups of people who might struggle more with this transition?
Dr. Leclerc: Absolutely. Children, the elderly, and individuals with pre-existing sleep disorders may face greater challenges during these transitions. Their biological rhythms can be more easily disrupted, so extra care should be taken to ensure they have support as the time change approaches.
Editor: Thank you for your insights, Dr. Leclerc. It’s clear that while the change to winter time has its benefits, it also requires a thoughtful approach to minimize its impact on our daily lives.
Dr. Leclerc: You’re welcome! With a little preparation and awareness, we can navigate this transition more smoothly.
Dr. Leclerc: I have a few practical tips that can help everyone adjust more smoothly. First, I recommend setting your clocks and electronic devices ahead of time, ideally the day before the change. This can help you mentally prepare for the transition. Second, for families with children, it’s beneficial to start adjusting their schedules gradually by shifting wake-up and meal times by about 15 minutes starting a few days before the time change. if you feel off balance after the switch, give yourself permission to rest and try to maintain a consistent schedule that aligns with the new time as best as you can. These measures can significantly lessen the impact of the change.
Editor: Are there any long-term effects of these biannual time changes on people’s health that we should be aware of?
Dr. Leclerc: While the immediate effects are often short-lived, repeated cycles of time adjustment might exacerbate chronic sleep issues for some individuals. Long-term exposure to such disruptions can contribute to anxiety and mood disorders, especially in those already vulnerable. The goal of aligning our daily routines with natural light is important, but the method of switching time twice a year raises valid concerns about its impact on public health.
Editor: Given the ongoing discussions about potentially abolishing the time change altogether, what do you think the future holds for this practice?
Dr. Leclerc: There’s a clear demand for consistency in our daily rhythms from both citizens and health professionals. The results of the consultations indicating a strong preference for ending the time changes highlight an awareness of its biological impact. If the EU and individual countries take this issue seriously, we may see thoughtful discussions and eventual decisions that prioritize public health over traditional time-switching practices, potentially leading us to a more stable routine.
Editor: Thank you, Dr. Leclerc, for sharing your insights on the transition to winter time and its effects on our well-being.
Dr. Leclerc: Thank you for having me! Remember, it’s all about adjusting gradually and being kind to ourselves during this transition.
