{"id":83222,"date":"2025-10-24T08:55:57","date_gmt":"2025-10-24T06:55:57","guid":{"rendered":"https:\/\/www.asssa.es\/en\/?p=83222"},"modified":"2025-10-24T08:55:57","modified_gmt":"2025-10-24T06:55:57","slug":"how-does-the-clock-change-affect-me","status":"publish","type":"post","link":"https:\/\/www.asssa.es\/en\/how-does-the-clock-change-affect-me\/","title":{"rendered":"How does the clock change affect me?"},"content":{"rendered":"<p>The clock change is an established practice in Spain that occurs twice a year, in spring and autumn. This phenomenon disrupts our circadian rhythm and, consequently, has a short-term impact on our health and mood. In this blog post we tell you more about it.<\/p>\n<p><!--more--><\/p>\n<p>Circadian rhythms are internal biological processes that repeat every 24 hours. These regulate sleep, energy and mood, so maintaining them is important for overall well-being. With the clock change, the amount of sunlight you are exposed to decreases or increases, causing the body to become unbalanced and need time to adapt.<\/p>\n<p>Children, teenagers and the elderly are the most affected, as well as people with sleep disorders (such as insomnia or apnoea) or mood disorders (such as depression or bipolar disorder).<\/p>\n<p>&nbsp;<\/p>\n<p><strong>How might the clock change affect me?<\/strong><\/p>\n<p>Some symptoms are listed as follows:<\/p>\n<ul>\n<li>Sleepiness: the clock change alters the secretion of melatonin, the hormone that regulates sleep and is produced in response to sunlight. The more light there is, the less melatonin is produced.<\/li>\n<li>Fatigue: sleeping less leads to less rest and a worse mood.<\/li>\n<li>Irritability due to the above factors.<\/li>\n<li>Difficulty concentrating as a result of fatigue.<\/li>\n<li>Increased risk of obesity: changes in mealtimes, combined with hormonal changes in the brain, could cause an increase in appetite.<\/li>\n<\/ul>\n<p>These symptoms are not dangerous, <strong>and your body normally recovers within 3 to 7 days.<\/strong> If they persist for more than two weeks, it is important to see a healthcare professional for a check-up.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Tips for reducing the effects of the clock change<\/strong><\/p>\n<ul>\n<li>Gradually adjust your sleep schedule in the days leading up to the time change. Move your bedtime forward or backward by 15 to 30 minutes each night.<\/li>\n<li>Spend time outdoors during the day, as sunlight helps regulate your circadian rhythm. This will help your body adjust more quickly to the change.<\/li>\n<li>Maintain the same schedule for lunch and dinner.<\/li>\n<li>Avoid caffeine, alcohol, and heavy meals.<\/li>\n<li>Reduce screen time before bedtime to help you fall asleep more easily.<\/li>\n<li>Exercise regularly at the same times as usual.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Making the change gradually can reduce the symptoms of the clock change and help you feel energised again as soon as possible.<\/p>\n<h6><strong><u><a href=\"https:\/\/www.asssa.es\/en\/insurance\/health-insurance\/\" target=\"_blank\" rel=\"noopener noreferrer\">ASSSA Health Insurance<\/a><\/u><\/strong><\/h6>\n<h6><em>The information published in this media neither substitutes nor complements in any way the direct supervision of a doctor, his diagnosis or the treatment that he may prescribe. It should also not be used for self-diagnosis.<\/em><\/h6>\n<h6><em>The exclusive responsibility for the use of this service lies with the reader.<\/em><\/h6>\n<h6><em>ASSSA advises you to always consult your doctor about any issue concerning your health.<\/em><\/h6>\n","protected":false},"excerpt":{"rendered":"<p>The clock change is an established practice in Spain that occurs twice a year, in spring and autumn. This phenomenon disrupts our circadian rhythm and, consequently, has a short-term impact on our health and mood. In this blog post we tell you more about it.<\/p>\n","protected":false},"author":17,"featured_media":83223,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[11],"tags":[],"class_list":["post-83222","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-tips"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How does the clock change affect me? - ASSSA English<\/title>\n<meta name=\"description\" content=\"The clock change is an established practice in Spain that occurs twice a year, in spring and autumn. 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