Why Israelis Feel More Tired After Gaining an Hour of Sleep

Despite gaining an extra hour of sleep due to the switch to winter time, many Israelis woke up feeling more tired than usual. This phenomenon occurs because the body's internal biological clock, regulated by light and dark cycles, does not immediately adjust to the official time change. While phones and digital devices update instantly, the human body may take longer to recalibrate its sleep-wake cycles, hormone secretion, and hunger cues.

This internal clock, or circadian rhythm, is accustomed to routine. When the official time shifts back by an hour, the body might still operate on the old schedule, leading to waking up an hour earlier according to the new time. This can result in feeling unrested, even if more time was spent in bed. The quality of sleep, its continuity, and the specific sleep stage at which one wakes also significantly impact feelings of alertness.

Furthermore, the article explains that a longer sleep duration does not always equate to better sleep. Some individuals may have gone to bed later anticipating the extra hour, inadvertently reducing their total sleep time. Fragmented sleep can also negate the benefits of an additional hour. Reactions to the time change vary, with some people adapting quickly while others require several days.

The shift also affects evening routines, with the body potentially signaling tiredness earlier. The earlier onset of darkness under winter time can influence alertness and daily habits. Experts advise against drastic changes to sleep schedules, such as going to bed very early, as this can hinder readjustment.

To help the body adapt more quickly, it is recommended to expose oneself to natural daylight in the morning, as light is a key regulator of the biological clock. Maintaining consistent meal times can also aid in establishing a new routine. Short naps of about 20 minutes in the early afternoon may help combat fatigue, but longer or later naps could interfere with nighttime sleep. Dimming lights and reducing screen time before bed are also suggested, along with maintaining a regular bedtime.

Most people adjust to the time change within a few days to a week. However, if significant fatigue or other symptoms persist beyond the typical adjustment period, it may indicate a cause other than the time change.