6 keys to cope with the time change without sleep

Tiredness, sleepiness, fatigue, sleeping difficulties and even anxiety, are some of the symptoms that the seasonal time change causes in our body.

Adapt to the seasonal time change with these tips

  • Avoid very fatty foods. Avoid greasy foods such as sausages, cheeses, sauces or fried foods, especially at night, because they can cause heartburn that hinders the quality of our sleep and will cause a feeling of heaviness and discomfort.
  • Foods rich in vitamin C and magnesium. During the days after the time change, it is advisable to eat foods rich in vitamin C such as oranges, strawberries or kiwis, which will help us stay awake; while in the afternoon and evening, foods with magnesium such as bananas and nuts relax our muscles so we can fall asleep more effectively.
  • Avoid naps. After the time change, it is normal for us to feel more tired and our body asks to rest after lunch, but it is important to control these naps, since if they exceed half an hour, they can increase our body’s lack of time control and increase fatigue.
  • Foods with tryptophan. This amino acid is essential for our body, since it increases the levels of serotonin and melatonin, those in charge of regulating our sleep. For this reason, it is advisable to eat foods rich in tryptophan such as legumes, nuts, meat or oats, to regulate sleep cycles after the time change.
  • Keep meal times. Despite the seasonal time change, it is advisable not to vary meal times or bedtime. Continuing with our usual lunch and dinner hours will prevent eating disorders and changes in sleep.
  • Avoid costing yourself immediately after dinner. Going to bed directly after dinner increases the acid content of the stomach to rise into the esophagus, causing symptoms such as heartburn or nausea. It is advisable to have dinner two hours before going to bed and do it lightly: salad, fish, fruit…

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