Time change: a sleep specialist reveals his tips for not being tired on Monday

This is the small advantage of switching to winter time: on the night of Saturday October 24 to Sunday October 25, at 3 a.m., it will be 2 o’clock. In theory, we therefore have an extra hour of sleep. However, some people might feel more tired when they wake up, feel sleepy earlier in the evening or, on the contrary, wake up before their usual time. How to explain this paradox? Quite simply because our body does not function solely according to the time displayed on our alarm clock.

Our sleep is notably regulated by the internal biological clock, which coordinates our rhythms over approximately 24 hours. As Inserm explains in its file devoted to chronobiology, light plays an essential role in this synchronization. It notably influences the secretion of melatonin, a hormone involved in the preparation for sleep. When the official time changes, our habits can therefore find themselves temporarily out of sync with our biological rhythm. Adaptation varies between individuals and can take anywhere from a day to a week. The good news? A few adjustments make it possible to support this transition rather than endure it.

1. On Sunday morning, expose yourself to natural light as soon as you wake up

This is one of the most useful reflexes to help your biological clock find its bearings: taking advantage of daylight in the morning. Indeed, the light perceived by the retina transmits a signal to our internal clock and helps to synchronize the sleep-wake cycle. The work of Claude Gronfier, a researcher at Inserm specializing in chronobiology, particularly highlights the importance of the moment at which we are exposed to light. In the morning, this promotes the advancement of the biological clock, while late light exposure can delay falling asleep.

Concretely, on Sunday, open the shutters as soon as you wake up and try to go out for a few minutes for a walk, for example to buy your bread or have your coffee outside. A morning walk will allow you to combine natural light and gentle physical activity. There is no point, however, in turning to a light therapy lamp without any particular indication: these devices are intended for specific uses and their use depends in particular on the disorder to be treated. For an ordinary adaptation to the time change, starting by taking advantage of daylight is already a relevant reflex.

2. Don’t disrupt your bedtime and wake-up times

We might be tempted to take advantage of this hour gained to extend our lie-in on Sunday. However, if you want to quickly get back to your usual rhythm, it is better to avoid delaying your alarm clock excessively. The goal is not to deprive yourself of sleep, but to maintain a relatively regular schedule. Indeed, stable getting up and going to bed times help to synchronize our biological clock. They also allow you to maintain a routine that makes it easier to fall asleep and wake up on a daily basis.

In the evening, don’t force yourself to go to bed an hour earlier just because the time has changed. If you’re not sleepy, you may lie awake in bed and not be able to fall asleep. Conversely, if you feel really sleepy earlier than usual, there is nothing stopping you from going to bed. The main thing is to stay attentive to your needs while maintaining regular benchmarks. For an adult, generally sleeping between seven and nine hours per night is a useful benchmark, to be adapted according to their individual needs.

3. Avoid these habits that can disrupt your sleep

Another point of vigilance: exposure to light in the evening. While natural light in the morning helps synchronize our body clock, bright light late in the evening can delay melatonin secretion and make it more difficult to fall asleep. To put all the chances on your side, choose dim lighting as you approach bedtime and limit stimulating activities. Screens aren’t the only culprit: video games, late-night work tasks or particularly captivating content can also keep your brain alert. A calm routine, with reading or a relaxing activity, can ease the transition to sleep.

Also consider limiting caffeinated beverages late in the day, including coffee, tea, and certain energy drinks. Their stimulating effect can persist for several hours and make it difficult for sensitive people to fall asleep. As for a nap, it is not prohibited if you are tired, but it is better to keep it short and favor it at the beginning of the afternoon rather than sleeping long at the end of the day. Finally, a quiet, dark and sufficiently cool bedroom helps to create favorable conditions for sleep. These habits won’t instantly make the effects of the time change disappear, but they can limit avoidable disruptions.

4. Should we anticipate the time change from Saturday?

If you are particularly sensitive to changes in rhythm, you can start preparing your sleep a few days before the change to winter time. The idea is to maintain regular schedules and avoid significant gaps between working days and weekends. Unlike the change to daylight saving time, which shortens the night, the fall change gives us an extra hour on the clock. It is therefore generally not essential to drastically change your bedtime beforehand. The most important thing is to get enough sleep and maintain consistent benchmarks.

On Saturday night, there’s no point going to bed much earlier if you don’t feel the need to. Instead, avoid excessively extending your evening, especially if you have to get up early on Monday. On Sunday, favor natural light in the morning, appropriate physical activity and usual meal times. These daily signals help your body maintain a stable rhythm. If you slept poorly one night, don’t panic: a occasionally less restorative night does not mean that your sleep is permanently disturbed. On the other hand, if significant fatigue or sleep problems persist, it is best to speak to a healthcare professional.