The time change always takes place on the last Sunday of October. This year, it will occur during the night of Saturday, October 30, to Sunday, October 31. Clocks should be set back one hour so that at 3:00 a.m. they will become 2:00 a.m., while in the Canary Islands, 2:00 a.m. will become 1:00 a.m. This means we will gain one extra hour of sleep.

EFFECTS OF THE TIME CHANGE

From a physiological perspective, it has been proven that the most immediate effect of the time change is an alteration in the secretion of melatonin, a hormone that regulates the sleep-wake cycle according to sunlight. The more daylight there is, the less melatonin is produced, meaning that the hormone's sleep-inducing effect occurs later.

This disruption in melatonin secretion is enough to affect the body, leading to tiredness, fatigue, and even irritability. Children and older adults are the most affected by the time change because they are more sensitive to these hormonal fluctuations. However, in all cases, the body recovers quickly and usually adapts to the new schedule within about three days by re-establishing its normal circadian rhythms.

RECOMMENDATIONS FOR ADAPTING TO THE TIME CHANGE

Some of the recommendations doctors give to help minimize the negative effects of the time change include:

  • Practice good sleep hygiene.

  • Maintain a regular daily routine.

  • Eat dinner at the same time every day (at least two hours before going to bed).

  • Avoid heavy evening meals.

However, the negative effects are generally more noticeable when switching to daylight saving time in spring, when the clocks are set forward by one hour, as this results in the loss of one hour of sleep.