This Sunday, March 29, the clocks will be set forward one hour, and with that comes the biannual ritual of waking up earlier than usual (2 a.m. becomes 3 a.m.) and dragging yourself through the morning with the feeling that something isn’t quite right. For most people, it’s a minor inconvenience that resolves itself in a few days, but specialists at La Fe Hospital in Valencia remind us that a little advance preparation can make all the difference.
Carmen Montaner, assistant nurse in Internal Medicine and Musculoskeletal Medicine at the hospital, recommends going to bed 15 to 20 minutes earlier in the days leading up to the change. This minor adjustment allows the body to synchronize its circadian rhythm gradually and smoothly, avoiding the shock of losing an hour all at once.
Beyond going to bed a little earlier, experts emphasize the importance of maintaining good sleep hygiene during these days: reducing screen time at night, moderating caffeine and alcohol consumption, sticking to a regular schedule, and avoiding long naps.
In addition, she recommends maintaining moderate physical activity and relaxation routines to help with the transition.
It is normal to experience slight fluctuations in mood or energy levels during the first few days, but Montaner reassures us: these effects disappear spontaneously within three to seven days, which is the time the body needs to readjust naturally.
Special attention for the elderly, those with cardiovascular conditions, and diabetics
The time change does not affect everyone equally. In older adults or those with limited mobility, sleep disturbances can increase the risk of falls, so specialists recommend improving nighttime lighting and maintaining stable routines.
In cases of greater vulnerability, the so-called “twilight syndrome” may occur, causing confusion or disorientation as evening falls.
The head of the Internal Medicine department, José Antonio Todolí, notes that patients with cardiovascular conditions and diabetics deserve closer monitoring during this week.
In the case of diabetes, changes in sleep and diet can alter blood glucose levels, so she recommends more frequent blood glucose monitoring in the days following the time change.
Both family members and caregivers play an important role: maintaining regular routines and ensuring good nighttime lighting are two simple measures that can prevent incidents. Specialists expressly advise against the use of sleep aids without a doctor’s prescription.