Ukraine's Daylight Saving Time Change: Tips for Healthier Adaptation in 2025

Every year, Ukraine changes its clocks twice - to summer and winter time. This happens on the last Sunday of March and October. In 2025, daylight saving time will take place on the night of March 29-30, when the clocks are set one hour forward. We offer advice based on the materials of the Scientific and Methodological Center for Practical Psychology and Social Work.

The impact of daylight saving time on health

Daylight saving time can be an additional stressor for the body. The main negative consequences are:

• disruption of biological rhythms;
• fatigue and reduced performance;
• sleep disturbances and irritability;
• increased problems with the cardiovascular system;
• increased risk of heart attacks and road accidents.

People with hypertension, cardiovascular disease, depression, children, and the elderly have the worst time adapting to the new time.

How to adapt to time change more easily

To minimize the negative impact of the time change, you should follow simple tips:

1. Prepare for the transition. In 5-7 days, start shifting your bedtime 15 minutes earlier. Prepare things for the next day in advance to avoid stress in the morning.
2. Improve sleep quality. Sleep for at least 7-8 hours. Ventilate the room before going to bed. Avoid gadgets 1-2 hours before bedtime. Have dinner no later than 2-3 hours before bedtime.
3. Morning rituals for vigor. Wake up gradually, without jumping out of bed. Do some light exercise. Take a contrast shower. Play energizing music.
4. Eat a healthy diet. Eat more vegetables, fruits, nuts, and dairy products. Drink enough water. Minimize the consumption of caffeine, alcohol, and heavy foods.
5. Sunlight and walks. Get outdoors every day. Get enough sunlight to maintain circadian rhythms.

Are there plans to cancel the time change in Ukraine?

On July 16, 2024, the Verkhovna Rada adopted the Law "On Time Calculation in Ukraine," which was supposed to end the practice of seasonal time. On August 21, the document was signed by Speaker Ruslan Stefanchuk, who initiated the reform, and sent to the president for his signature. Volodymyr Zelenskyy did not sign the law.

Ігор Льов