With the passage at winter time, you can sleep an hour more! How to prepare for it? REQUALL? What consequences on fatigue? Pill taking? Advice from Dr Catherine Lamblin, sleep doctor in Lille.
Shorter days, decrease in brightness, disturbed sleep … The transition towinter hour which takes place every year at the end of October upsets the organization a little. If we wins an hour of sleep (to 3 am, it is 2 hours in the morning.), We lose on the other hand an hour of sun and natural light in the evenings. In addition to the happiness of cocooner an additional hour under the duvet, it is therefore necessary to think of quickly reluctant to face the blues of the Monday because at 5.30 p.m., it is now dark! Our advice.
What consequences on the body?
The body is regulated on a so -called “pace”nycthemeral “ which refers to a 24 -hour cycle, made up of a day and a night period. During these 24 hours, different hormones are secreted in the body. “”And especially melatonin (sleep hormone) whose secretion is maximum when falling asleep, generally between 22 and 23 hours, And which will run out during the night so that the body can wake up gradually. Then another hormone takes over, it is the cortisolwhich conversely, is secreted when you wake upexplains Dr. Catherine Lamblin, sleep doctor at La Louvière in Lille private hospital. But when we arbitrarily change the hour, as is the case when we go to winter time, The hormones will take a few days to stall on this new rhythm. “
In 2-3 days, the body normally begins to get used to the new time.
“”Melatonin is generally secreted in darkness, when we perceive less and less daylight. When we pass in winter time, we perceive the night earlier, Our melatonin will be secreted earlier and we will want to sleep earlier The evening. On the other hand, we will normally have a little more easier to get up in the morningspecifies our interlocutor. In 2-3 days, the body normally begins to get used to the new time“. The passage at winter time is much easier to absorb than the passage to summer timesince it allows you to sleep an hour more and that it corresponds better to our monitoring pace/natural sleep.
A few days before the time change, it is advisable to go down slightly later than usual -Invirk about twenty minutes- in order to gradually shift and adapt to the new day/night cycle. “”The key message is to Do not arrive at the time change with a sleep deficit Or too irregular sleep hours. To adapt well to the new time, the body must not be in lack of sleep“, Recommends the specialist.
► Listen to yourself. The day after the time change, “It is better Listen to our body and go to bed when we feel fatigueeven if it is not always easy with professional or family constraints“, Recognizes Dr. Lamblin.
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► Passing at winter time takes place in October, so we go back one hour. ►The passage to summer time takes place around the month ofAVril, we AVSo an hour. |
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► Avoid exposing yourself to screens before bedtime : “The blue light emitted by the screens prevents melatonin secretion“, She explains. Above all, an eye that absorbs blue light just before sleeping sends false brain information that thinks that it is still in” full day “. Result: the falling asleep is delayed, the sleep time is shorter and the quality of sleep is altered.
► Avoid eating heavy or too rich at noon Because it makes it difficult to digestion more difficult and on the other hand “This can have a soporific effect in the afternoon and disrupt the Awakening/Sleep Cycle“.
► Take a little tour outside the midday time To enjoy daylight and store sunshine: “This allows you to stay awake in the afternoon, to stimulate yourself and to be generally more fit until the end of the day“Indicates the expert.
► Make a light therapy (lamp reproducing natural sunlight) because “In winter, the days shortened: we are more weakly exposed to natural light and we can easily be in vitamin D deficit “, alerts the specialist. You can find out in a medical center, a wellness center or in certain hospitals that offer to do light therapy sessions. There are also light therapy devices to install at home (lamp, panels, glasses …). Before embarking on a light therapy session, it is strongly recommended to have the opinion of a general practitioner, even an ophthalmologist.
Is there a risk for taking the pill?
Most of the contraceptive pills (conventional combined pills and progestin pills with deogestrel) allow a 12-hour taking time (to find out what is the time for taking, refer to the instructions for your pill). Indeed, “If forgetting the tablet dates back to less than 12 hours, contraceptive efficiency is not reduced“, Can we read on the notices of the pills (excluding microdosée pills at Lévonogestrel), available on the site public database of drugs.
Thank you to Dr Catherine Lamblin, sleep doctor at La Louvière in Lille private hospital.
