Adapting quickly to the time change is possible

Almost half of Spanish people do not have a healthy quality of sleep.

Although much has been said in recent months about the situation and the possible changes in the future, yet another year the day has arrived in which all Spanish people must change the time and finally adapt to the winter time. This can affect negatively the well-being of those who are most sensitive, although apparently it just involves adjusting the clock in 60 minutes. It is possible that this will be one of the last time changes, as the European Commission has proposed that in 2019 we stop doing so, with the aim of reducing the negative effects it has on health and many people.

For the time being, we will have to continue getting used to it in order to minimise its effects as much as possible.

Recommendations for adapting to the change

The best recommendation will always be to try to adapt to the new time gradually during the days prior to its change. For example, going to bed a bit earlier in order to adjust the circadian rhythm and avoid an abrupt adjustment. In addition, to prevent sleep problems, it is advisable to eliminate naps (those who are used to resting in the afternoon) during the days before and after adjusting the clock. They can be replaced with physical exercise, provided that it is carried out moderately, as it will help adjust our circadian rhythm.

It is important to go to bed with a satisfied stomach, that is, neither hungry nor too full, as well as to leave a reasonable time between having dinner and going to bed in order to allow for a good digestion. It is highly recommendable to stop having drinks with caffeine, theine or alcohol after noon, since they are stimulating and alter the organism's natural cycle. In addition, watching television in bed or using mobile devices before going to bed can affect the quality of our night's rest; therefore, we recommend not doing so during the year and especially before the time change.

Children and older people are usually more sensitive to these changes. Infants may experience changes in their eating habits, whilst school children may be more difficult to awaken. Those over 50, who often have more difficulty sleeping and tend to wake up early more frequently, may take longer to adjust to this new routine. Following on from this, it is recommendable not to vary excessively the schedule of your daily habits.

The quality of sleep, an aspect to pay attention to throughout the year

Only 54% of women and 50% of men have a healthy quality of sleep, being those between 18 and 24 years the ones that best rest at night. On the other hand, men and women between 25 and 35 years of age have the worst quality of sleep, where 32% of men and 34% of women state having an unhealthy quality of sleep. This data is supported by DKV's Quiero Cuidarme, the health app most downloaded in Spain with over 240,000 downloads.

For the time being, time change is a reality to which we must continue to adapt. We must also take into account that sleep is important for our health, although we do not give it the importance it deserves. Being aware of how much changes affect our daily routines and the positive aspects of certain habits will help us improve our well-being.

DKV understands how important it is for companies to go beyond making financial profits, and to assume their ethical, social and environmental responsibility through actions aimed at interest groups. As an insurance company, DKV endeavours to create a healthier world in the fields of healthcare, the environment, childhood obesity, the labour integration of people with disabilities, and active ageing.