Take advantage of the switch to daylight saving time to sleep an extra hour and maintain this gain to counter chronic sleep deprivation, which disrupts our appetite hormones, prevents the elimination of brain toxins, and harms our general well-being.

noli's read

The link between sleep deprivation and weight management is solidly validated by randomized clinical trials (such as those by Spiegel et al.), which demonstrate that a short night disrupts ghrelin and leptin, the hormones regulating hunger and satiety. Similarly, the discovery of the glymphatic system by Maiken Nedergaard's team (via imaging and laboratory studies) confirms that the brain takes advantage of deep sleep to clear its metabolic waste. Regarding longevity, a large meta-analysis of observational studies (Cappuccio et al.) does indeed associate sleep that is too short with a decline in general vitality and cardiovascular well-being. However, the claim that we have all lost 1 to 1.5 hours of sleep in 30 years is exaggerated, as major epidemiological surveys instead show slight and highly personal variations depending on lifestyles. Finally, the idea of "keeping" this extra hour after the time change is more of an encouraging metaphor, as our internal clock naturally realigns with sunlight in a few days.

the sources

1. 1Watson NF et al. (AASM & Sleep Research Society) 2015
2. 2Hirshkowitz M et al. (National Sleep Foundation) 2015
3. 3Spiegel K, Tasali E, Penev P, Van Cauter E. 2004
4. 4Al Khatib HK, Harding SV, Darzi J, Pot GK. 2016
5. 5Xie L, Kang H, Xu Q, et al. 2013