Another time Change time to Spain and the same doubts return: Do you sleep more or less? Does the watch advance or delay? How long will there be a program change? Some answers are multiple and find the opinions of the experts and, also, of the citizens. The truth is that during Early in the morning of this Saturday, from 29 March to Sunday 30 March, the watches in Spain will be in advance on 2.00 to 3.00 (Except in the Canary Islands where 1.00 will be 2.00). That night he will sleep for an hour less and, from that day, he will get up and the sunset later. This begins the summer program.
How do people influence?
The change of program has an impact on the circadian rhythm of people. Sergio Paredes, director of the Department of Physiology of the Compluose University of Madrid, explains: “The biological clock of the human being is synchronized with sunlight and advanced an hour discourages these rhythms”. This can generate a feeling of fatigue and sleepiness, as well as irritability and stress due to the alteration of sleep and waking cycles.
Paredes claims that the change of the March program away from the sun cream; Daws and Tramonti are subsequent compared to other countries with similar latitude (such as Portugal). “This non -correspondence can influence the rest, productivity and health of the population,” he adds.
There is also a gap between the social clock (social activities, work, etc.) and the biological clock (synchronized in sunlight) and this implies that people wake up when their brain is not prepared or eats when the metabolism is not ready to elaborate nutrients, explains the walls.
Why do you hit more infants, children and older adults?
THE Most people adapt to the change of time in a few days or a week “Except that he already has sleep or routine problems.” However, the oldest adults and young children may need longer adaptation, since their biological clock is less flexible, says Paredes.
Gonzalo Pin, coordinator of the sleep committee and chronobiology of the Spanish Pediatric Association, comments that in the days close to the Program of parents of infants, children and teenagers, as well as teachers, they can see “worst school performance, more irritability, less concentration capacity, possible loss of appetite”. He advises you to be patient with the little ones; In addition to exposing them to sunlight and physical activity in the early hours of the morning (example, porting them on foot at school), so that the start of sleep at night is easier.
What consequences does it have in sleep?
Specialists agree that the dream is the most influenced aspect of the change of time. In this case, during the early hours of March 30, an hour less will sleep when the clock advances. But that change will continue to influence the sleep routine for a few days. Carlos Egea, president of the Spanish Federation of sleep medicine companies (Fesmes), highlights that 60% of the Spaniards sleep less than they should and the change of time can increase this problem.
He adds that, culturally, people prefer that there are sun during leisure hours in the afternoon. However, he warns that this “goes against health”. The reason is that sunlight is the main synchronizer of the body and its greatest benefit is obtained in the morning, since it influences the time that falls asleep at night. “The hourly difference causes alterations and can lead us to sleep deprivation,” he says.
Influence food?
Nutritionist Clara Puig Muñoz explains that it can influence the food and the feeling of hunger due to the alteration of the circadian rhythm. In particular, on the increase in light in the afternoon, he says: “It makes us feel more energy and can lead to a certain delay in the hours of the main sockets”. On the other hand, there are “more hours of socialization, which can coincide with an increase in the consumption of alcoholic and energy drinks and meals,” he says.
To encourage good digestion, the nutritionist recommends dinner two or three hours before bedtime. Otherwise, digestion can be heavier, even reflux to appear; And therefore influences the quality of sleep and rest.
How long does it happen and how long will it be done?
Most European countries established the change of time in the seventies due to the energy crisis derived from the increase in oil prices. Spain did it in 1974. The goal was (and continues to be) to combine daily activities with sunlight and therefore limit the use of electricity during the morning and afternoon.
Although the debate continues whether it should be maintained or not, in Spain the program will be modified until, At least, October 2026, as published in El Boe. In accordance with the royal decree 236/2002, every five years a calendar must be published with the concrete dates of the change of time.
Really save energy?
María Prado, head of Greenpeace’s energy campaign, explains that, today, energy consumption has decreased a lot, especially on an industrial level. However, it ensures that the change of hour is an important measure, but in relation to when the energy is saved, rather than what is saved.
On this, he explains that the change in watches makes the program change in the hours when there is sun and wind, so where there is more renewable energy. This generates that the electrical system feeds more on clean energies – such as sunny or wind – than gas. “The system gives priority to renewable energies, so at that moment when there is more, the gas plants are stopped and we are more efficient,” he says.
Prado indicates that the goal should be that Spain has a totally dependent system of renewable energy. And with concrete measures, energy consumption could be reduced by half: “The change of program is only one of these measures,” he says.
What does Spanish prefer?
The majority prefers to eliminate the time change, according to the Centers of the Center for Sociological Research (CIS) – made to 4,090 people – published in November 2023. 65.8% of respondents said they prefer to eradicate this measure, while 22.5% keep it. The CSI also consulted which program preferred: 68.5% liked the summer program and 21.5% winter.
In addition, in Europe, according to a survey promoted by the European Commission and made to over 4.6 million people from different European countries, 84% preferred to stop changing watches.
Which program is better?
Some specialists They recommend keeping the winter program, as it avoids excess light in the afternoon or nightThis alters the biological mechanisms that regulate the circadian rhythm. This alteration can be a cause of sleep disorders, explains Darío Acuña, professor of the Department of Physiology of the University of Granada, who participates in the transport and tourism committee, under the European Parliament, which analyzes the usefulness of the change of time.
It also explains that the variations of light in all stations are soft and allow for human adaptation. However, the change of summer program stops with this slower progression.
Sergio Paredes indicates that there is a consensus between the companies (Spanish Sleep Society, Portuguese Society of Chonobiology and Sleep Medicine, a company for investigations on biological rhythms, among others) that claim to establish standard time (winter program) during the year, so that biological and social watches are more aligned.
