On the last Sunday of October, Latvia will transition to winter time. On the night of October 25 to 26, the clocks will need to be set back one hour.
Such a change in the regime affects a person's biological clock: one has to adapt to a new schedule, adjust plans, and align with altered sleep and wake rhythms. All of this can impact well-being and productivity.
To ensure the time change goes as smoothly as possible, specialists recommend the following:
Use the extra hour wisely
Your body may wake up according to the usual schedule, even despite the clock change. This is a great opportunity to dedicate the morning to something useful: light exercise, a short walk in the fresh air, or familiar rituals — cleaning, playing with a pet, or enjoying a cup of tea in silence. The main thing is to maintain a full eight-hour sleep to ensure quality recovery of resources.
Don’t overload the first days
If possible, avoid loading the first week after the clock change with important projects, negotiations, or stressful tasks. Allow yourself to gradually enter the new rhythm.
Eliminate energy drinks and alcohol
Such beverages destabilize the nervous system and increase fatigue. It’s better to replace them with herbal teas or natural infusions, for example, from dried fruits.
Turn on the light in the morning
When you wake up, open the curtains and let daylight into the room — this will help your body "switch on" faster and start the day at the right pace.
Don’t push yourself to exhaustion
The transition to winter time is already a stress for the body. Try to avoid excessive physical activity, especially important for older adults and those suffering from cardiovascular diseases. During the day, choose calm activities and relaxing music.
Fall asleep in silence
Before bedtime, it is recommended to eliminate any sources of noise and light. At least half an hour before sleep, put away your phone, turn off the TV, and any gadgets. This will help you fall into a deep sleep faster.
Spend more time outdoors
Fresh air remains an important element in maintaining health and mood. If going outside is not possible, ventilate the room more often.
Support your immune system
Before the cold weather sets in, the immune system needs special support. Consider vitamins — but only after consulting with a doctor.
Reassess your diet
Do not add stress to your body — especially against the backdrop of the time change. Balance your diet: eliminate fast food, fatty and heavy foods, and minimize sweets. Focus on fresh fruits and vegetables. Monitor your hydration.
Refrain from driving
In the first days after the time change, the number of accidents on the roads increases. Disruption of sleep and wakefulness can affect concentration. If you feel tired — it’s better to avoid driving a car.
Most of these tips will be relevant not only during the seasonal time change but also in everyday life. They help maintain balance, improve overall well-being, and support health — both physical and psychological.
