As the end of March approaches, both Lithuania and Ukraine prepare to adjust their clocks for the return to summer time on March 30, 2025. At 3 a.m. on that day, residents in both countries will set their clocks forward by one hour, marking the start of longer days and shorter nights. This seasonal change, while heralded as a step towards brighter spring evenings, also brings with it a range of effects on health and well-being.
In Lithuania, the change is not without its challenges. Pharmacist Evelina Zikienė from the Camelia pharmacy chain noted that the transition can significantly impact people's well-being. "The change of clocks both in spring and autumn affects well-being, but for some it goes smoothly and they hardly feel anything, while for others it can turn into a problem," she explained. The spring clock change is particularly notable as it results in the loss of an hour of sleep, which can lead to feelings of fatigue and difficulty concentrating.
According to Zikienė, many individuals experience heightened fatigue and sleepiness during the day following the time change. "Clock changes worsen our well-being, at least in the first week. It is more difficult to concentrate, attention is concentrated more strongly, fatigue is felt more strongly, and sometimes sleepiness during the day," she stated. Older adults are particularly vulnerable to these effects, as evidenced by the increased number of seniors visiting pharmacies in search of sleep aids after the time change.
In Ukraine, the situation mirrors that of Lithuania, as the country traditionally transitions to summer time on the last Sunday of March. This year, the clock change will also occur on March 30 at 3 a.m., with clocks moving forward to 4 a.m. However, a legislative effort to abolish seasonal clock changes is currently pending. In August 2024, the Verkhovna Rada adopted a draft law proposing to eliminate the practice, initiated by Chairman Ruslan Stefanchuk. As of now, the bill awaits President Volodymyr Zelensky's signature, and if not enacted, Ukraine will continue with its customary clock change.
The rationale behind introducing summer time primarily revolves around energy conservation. By extending daylight hours into the evening, the clock change is believed to contribute to a reduction in electricity consumption for lighting. Some studies even suggest that this transition can positively impact labor productivity, as longer daylight hours may encourage people to be more active and engaged in their work.
Despite the potential benefits, the adjustment period following the clock change can be challenging. Zikienė recommends that individuals begin preparing for the transition about a week in advance by gradually adjusting their sleep schedules. "Going to bed a little earlier can help ease the transition," she advised. Additionally, various herbal remedies, including valerian and lemon balm, are suggested to help improve sleep quality. These can be consumed as teas or supplements, providing a natural way to mitigate the effects of the time change.
For those who find it particularly difficult to adapt, Zikienė highlighted the role of melatonin, a hormone that regulates sleep. "Melatonin is a sleep hormone that is naturally produced in the body during the dark hours of the day. When its production begins to be disrupted, melatonin tablets can be started a week before the clock change to help the body adjust more easily," she explained. This proactive approach can assist individuals in managing their sleep patterns effectively.
As both Lithuania and Ukraine prepare for the upcoming time change, the focus remains on balancing the benefits of extended daylight with the potential health impacts of disrupted sleep. The clock change serves as a reminder of the intricate relationship between our daily routines and the natural rhythms of light and dark, urging individuals to take steps to ensure a smoother transition.
In conclusion, while the transition to summer time on March 30, 2025, promises longer evenings and the joys of spring, it is essential for individuals to be mindful of the effects on their health and well-being. By preparing in advance and utilizing natural remedies, they can better navigate the challenges that come with this seasonal adjustment.
