Latvia Moves to Winter Time: Pharmacist Advises How to Prepare the Body

Latvia will switch to winter time overnight on 25 October, when clocks are turned back one hour and residents gain an extra hour of sleep. However, the body's internal clock does not adjust as quickly as the time on a device, and some people feel thrown off their rhythm. Certified pharmacist Amanda Ozoliņa explains how to prepare.

After the change, some people barely notice it, while others wake at unusual times or struggle to concentrate for several days. Sleep specialists note that disruptions to the sleep-wake rhythm can last about five to seven days. They are felt more strongly by people who previously had sleep problems or an irregular routine.

Start preparing early

The pharmacist recommends shifting the daily routine by about 15–20 minutes each day for two to four days before the clocks change, going to bed slightly later each time. Dinner, an evening walk, or a child's bath and bedtime story should be moved in the same way, since meals and activities also influence the body's daily rhythm.

Light and the weekend

Light is one of the strongest regulators of the daily rhythm. In the morning it helps to open the curtains, stay in a bright room and spend a short time outdoors, while in the evening lighting should be calmer and the phone put aside a couple of hours before bed. The extra hour should not be used to stay up much later and then sleep until midday on Sunday; it is better used for rest while keeping a familiar rhythm.

Different ages, different needs

Preschool children need their whole daily routine shifted. Schoolchildren should not completely upset their weekday routine at the weekend; they need about 9–12 hours of sleep. Teenagers need about 8–10 hours, and morning light is especially important for them. For adults, the main benefit is avoiding a sleep deficit in the week before the change, while for seniors a stable wake-up time, daylight, regular meals and physical activity help.

If sleep is still disturbed

A few poor nights do not necessarily mean a sleep disorder. First, review your routine, caffeine intake and stress. In some cases melatonin-containing products may be considered, but they are not a universal solution, and timing, dose, age and other medicines matter. Valerian and other herbal products are also sold in pharmacies, and a pharmacist can help choose a suitable one. If difficulty falling asleep or frequent night waking lasts several weeks, or lack of sleep seriously affects daily life, a doctor should be consulted.