The time change is a temporary adjustment of clocks that is carried out in many countries around the world. This change involves advancing or retarding the clocks by one hour, usually in spring and autumn. The main objective is to take advantage of sunlight and adjust the schedules of daily activities to the changes in the length of the day throughout the year. This adjustment can affect the circadian rhythm and require a period of adaptation.

The most recent time change marked the beginning of British Summer Time (BST) and the end of Greenwich Mean Time (GMT). This means that the nights will be brighter, although the mornings will initially seem darker.

In the UK, daylight saving time begins on the last Sunday in March at 1 a.m. Most electronic devices, such as smartphones, adjust automatically. However, some appliances, such as ovens, may require manual adjustment. To remember the direction of the change, you can use the phrase 'spring forward, fall back'. BST lasts until October 25, when the clocks go back one hour.

It is essential to consider that this time change affects the daily routine and can alter sleep patterns, requiring a period of adaptation.

The idea of adjusting clocks is attributed to Benjamin Franklin, who, in the 18th century, suggested the practice to better take advantage of sunlight. In the UK, the adoption of standard times began in the 1840s with the introduction of 'railway time'. William Willett, great-grandfather of Chris Martin, the singer of Coldplay, proposed daylight saving time in 1907, implementing it during World War I in 1916.

This measure sought to optimize the use of natural light and adjust activities to seasonal changes.

The impact of the time change is a subject of debate. While it is argued that it can reduce energy consumption, some studies do not confirm this. It is also considered to benefit the economy by providing more time for commercial activities. The time change can have positive effects, such as improving mood and encouraging exercise, in addition to reducing traffic accidents and crime.

However, it is important to consider that the time change is not universal and some countries have chosen not to implement it.

More than 70 countries around the world adjust their clocks. Most European countries observe European summer time, changing their clocks at the end of March and October. However, Iceland, Turkey, Belarus, and Russia do not, nor do Armenia, Azerbaijan, and Georgia.

The United States, Canada, Australia, and New Zealand also implement daylight saving time. On the other hand, most Asian countries, such as India, Japan, and China, and many Middle Eastern countries, do not. In Africa, most countries do not use it, although Morocco and the Canary Islands do.

To minimize the effects of the time change on sleep, it is recommended to make gradual adjustments, such as changing the bedtime and wake-up time 10-15 minutes each day. Exposure to morning sunlight helps regulate the internal clock. Maintaining a consistent sleep routine, limiting stimulants before bed, and maintaining regular levels of physical activity are also important.

In addition, it is crucial to maintain an environment conducive to sleep, with control of light, temperature, and noise. These measures help adapt to the new schedule and improve sleep quality.