ParticipACTION, a physical activity promotion organization, is making recommendations to Canadians who may be experiencing fatigue in the wake of Sunday night shift.
ParticipACTION says it’s harder to adjust to losing an hour in the spring than when you win one in the fall. That may be why, on March 10, many Canadians will wake up tired, unable to concentrate or lack energy.
ParticipACTION first lets people go to bed and wake up 15 to 30 minutes earlier than usual.
He also suggests moving the body to stimulate neurotransmitters like dopamine, serotonin and norepinephrine, which will improve mood and energy. Exercising in the morning will allow ParticipACTION to conserve energy throughout the day.
When the time is up, it is suggested to expose yourself to bright light early in the day to help the internal clock. On the other hand, it is important to avoid bright light in the evening because it wakes up the body. This includes the use of cell phones and computers at bedtime.
Finally, ParticipACTION proposes to reduce or eliminate caffeine from a certain time during the day and to perform soothing activities before bedtime, such as reading, light stretching or a hot bath.
ParticipACTION reports that research has shown that the effects of daylight saving time can last up to a week, because the body’s circadian rhythm, based on the light that indicates when it needs to sleep, takes time to adjust to the extra hour of brightness.