Israel Adjusts to Winter Time: Experts Advise on Sleep, Diet, and Mood

Israel will switch to winter time on Sunday, October 25, at 2:00 AM, moving clocks back one hour. This change grants an extra hour of sleep but requires the body to adapt. With winter time, darkness will fall around 5:00 PM, potentially leading to mood changes and increased evening appetite.

Professor Fahed Hakim, a sleep medicine specialist, explains that winter time aligns better with natural human rhythms, as morning light increases and sunset occurs earlier. However, the body's adjustment period can cause fatigue, appetite changes, and sleep difficulties. He advises using the extra morning hour for activities like walking or exercise rather than trying to fall back asleep. Hakim also notes that modern lifestyles contribute to "social jetlag," where internal body clocks are out of sync with daily schedules. The practice of changing clocks, originally implemented for energy savings during World War I, is now less common globally, with many sleep experts favoring permanent winter time.

To ease the transition, Hakim recommends maximizing daylight exposure, especially in the morning, and reducing screen time before bed. For parents, he suggests gradually shifting children's sleep schedules 15 minutes earlier each day before the clock change. He emphasizes that most people adapt within a few days, with a stable sleep routine and sufficient natural light aiding the process.

Ronit Friedman, head of clinical nutrition at Rambam Hospital, highlights that the earlier sunset can disrupt eating habits, leading to later meals by internal clock time and potential weight gain. Studies show that shifting meals later can increase hunger and decrease satiety hormones, while insulin sensitivity is lower in the evening. Friedman advises eating meals about an hour earlier according to the new time, maintaining a regular schedule, and incorporating walks. She recommends a diet rich in tryptophan and complex carbohydrates to promote satiety and stable blood sugar. She also suggests warm, hydrating meals and limiting caffeine and alcohol in the evening.

Dr. Muhammad Sakh, a dermatologist, points out that colder weather exacerbates skin dryness. He advises short, lukewarm showers, avoiding fragranced soaps, and applying moisturizer to damp skin immediately after washing to protect the skin's barrier.

Dr. Ehud Rozytsky, chief psychiatrist for the Jerusalem District, explains that reduced sunlight in winter can impact mood, leading to decreased energy and activity, a phenomenon known as winter depression or seasonal affective disorder. He stresses the importance of daylight exposure, especially in the morning, and physical activity. He advises patients to maximize light exposure, even at work, and to go outside whenever possible, particularly those with pre-existing mood disorders.