Still feeling sleepy after turning back time?

When summer time comes, we turn the clock forward one hour. It looks like we lose very little - one hour of sleep. While losing one hour of sleep may seem like nothing, the overall effect of sleep deprivation can affect your health more than you think.

Daylight saving time has an effect on our internal clock

Daylight saving time increases your exposure to morning darkness and evening sunlight. This disrupts your "internal clock", which can disrupt your sleep cycle and other bodily functions. This so-called "internal clock" in the brain coordinates the various biological clocks in your body so that these clocks are in sync with each other.

The "inner clock" is a group of about 20,000 nerve cells that form a structure called the suprachiasmatic nucleus (SCN) in a part of the brain called the hypothalamus.¹ This body clock regulates when you are awake and when you are ready to sleep. This 24-hour repeating rhythm, called the circadian rhythm, is synchronized with environmental cues such as daylight and darkness. Light received through the eyes (even through closed eyelids during sleep) stimulates a signal that travels to the SCN, telling the brain that it is daytime.^1,2

Your internal master clock also controls the release of chemicals in a daily rhythm. As the sun rises, the body releases cortisol, a hormone that naturally prepares you to wake up. When it gets dark, the body releases melatonin, a hormone that helps you feel sleepy and tells your body that it's time to sleep.^1,3 During the summer, the sun illuminates the sky for a longer time - this affects the biological processes that prepare the body for sleep. And when the clocks go forward an hour every spring, you can feel glum.

How a change in sleep rhythm affects the body and behavior

Sleep essentially "recharges" your entire body. It has a restorative effect, especially on the immune, endocrine and nervous systems. Sleep also keeps your brain functioning so you can think clearly and focus.^3,4

While there are many benefits to getting a good night's sleep, there are also some risks if it is cut short. When you sleep fewer hours than your body needs, you can cause a sleep deficit. The recommended nighttime sleep time for adults is 7-9 hours. Yet more than a third of adults report getting less than seven hours of sleep a night. ^5-7 An adult who sleeps six hours a night for five nights has a sleep deficit that varies between 5 and 15 hours. As sleep deprivation increases, brain and body functions can deteriorate.

According to a recent small study, 20-year-olds who slept 30 percent less than they needed for 10 nights did not recover fully cognitively even after seven nights of unrestricted sleep.

in 2017 study found that healthy middle-aged adults who had one night of poor sleep had significantly increased levels of amyloid beta peptide⁹ - the amount of the component of amyloid plaques characteristic of Alzheimer's disease.¹⁰

In the short term, sleep deprivation can cause learning, concentration and reaction problems. You may have difficulty making decisions, solving problems, remembering things, controlling emotions and behavior, or coping with change.^3,4

Long-term sleep deprivation is linked to many chronic health problems, including heart disease, kidney disease, high blood pressure, diabetes, stroke, obesity and depression.^3,4

How to make up for lost sleep

Making up for lost sleep isn't as simple as "falling asleep." There is also no need to "make up" the sleep deficit with an hour of sleep for every hour of sleep lost. The most important thing is to get enough sleep so that you wake up feeling rested. This includes each type of sleep: (REM) and non-REM.

Normally, REM and non-REM sleep occur regularly in 4-6 cycles each night. Dreams usually occur during REM sleep. Non-REM sleep includes what is commonly called deep sleep or slow-wave sleep. Your ability to function and feel good when you're awake depends on getting enough sleep and getting enough of each type of sleep. It also depends on whether you sleep at a time when your body is in the mood and ready for sleep.^3,11,12

How to quickly adapt to summer time

If you feel sleepy when summer comes, try these methods to adapt your mind and body to the new rhythm of life faster. ¹³

• Go to bed 15 minutes earlier every night. Thus getting closer to your desired time.
• If you feel sleepy, take a short 15-20 minute nap in the early afternoon.
• Evaluate whether an afternoon nap helps you or not. People react very differently and some have trouble falling asleep at night.
• In the evening, reduce the impact of artificial light (televisions, telephones, lamps) on your eyes.
• Once you've found the right time for you to go to sleep and wake up, try to maintain a rhythm and wake up and go to bed at the same time.

Adequate sleep is as important to your body as breathing and eating. As the weather warms and the days get longer, make sure you prioritize getting a good night's sleep to benefit your mind and body.

If something is disturbing your sleep, take the test "Your Day", which will give you insights into the vitamins and minerals that can help support good sleep.

Important!

*In time, pay attention to the signals sent by your well-being;

*Replenish the body with natural minerals or vitamins;

*Enjoy energy and good mood every day!

† Our website provides general information only. If you have a specific illness or are taking additional medications or supplements, consult your doctor or pharmacist.

Literature:

1. Circadian rhythms: National Institute of General Medical Sciences. https://www.nigms.nih.gov/education/fact-sheets/Pages/circadian-rhythms.aspx [Accessed Feb 23, 2022]
2. Circadian rhythms and circadian clock. The National Institute for Occupational Safety and Health. https://www.cdc.gov/niosh/emres/longhourstraining/clock.html [Accessed Feb 24, 2022]
3. Sleep deprivation and deficiency: National Heart, Lung and Blood Institute. https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency [Accessed Feb 24, 2022]
4. Cirelli C. Definition and consequences of sleep deprivation. http://www.uptodate.com/home [Accessed March 1, 2022]
5. Sleep and sleep disorders - data and statistics: Centers for Disease Control and Prevention. https://www.cdc.gov/sleep/data_statistics.html [Accessed Feb 24, 2022]
6. Sleep and sleep disorders - how much sleep do I need? Centers for Disease Control and Prevention. https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html [Accessed Feb 23, 2022]
7. Sleep debt: The National Institute for Occupational Safety and Health. https://www.cdc.gov/niosh/emres/longhourstraining/debt.html [Accessed Feb 23, 2022]
8. Ochab JK, Szwed J, Oleś K, et al. Observing changes in human functioning during induced sleep deficiency and recovery periods. PLoS One 2021;16(9):e0255771.
9. Ju YS, Ooms SJ, Sutphen C, et al. Slow wave sleep disruption increases cerebrospinal fluid amyloid-β levels. Brain 2017;140(8):2104-2111. 
10. Rukmangadachar LA, Bollu PC. Amyloid beta peptide. 2021. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan. PMID: 29083757. 
11. Brain basics understanding sleep: National Institute of Neurological Disorders and Stroke. https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Understanding-Sleep#1 [Accessed March 1, 2022]
12. Patel AK, Reddy V, Araujo JF. Physiology, sleep stages. [Updated 2021 Apr 22]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan.
13. How to manage daylight saving time. Mayo Clinic. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/how-to-manage-daylight-saving-time [Accessed March 1, 2022]
14. Grandner M, Lang Gallagher R, Gooneratne N. The use of technology at night: Impact on sleep and health. J Clin Sleep Med 2013;9(12):1301-1302.