The return to Central European Time (CET) heralds the start of winter time again. For many people, this can easily upset their biorhythm – more for some, less for others. But hardly anyone is completely unaffected. Older people, babies and small children are often more affected, as their bodies find it more difficult to adapt to the time changes during the winter months. The twice-yearly adjustment is particularly difficult for people who already suffer from sleep disorders. Those who suffer from organic illnesses also feel the effects of the time change to winter time.
Why is winter time better? Night owls have reason to rejoice.
For night owls, the switch to winter time is a reason to rejoice: they can sleep an hour longer in the morning. These types of sleepers are awake longer in the evening and find it difficult to get out of bed in the morning.
Early risers struggle more with the time change to winter time. They often wake up at around 5 or 6 a.m. anyway. In ‘winter time mode’, they are usually tired early in the evening. Forcing themselves to stay awake longer in the evening doesn’t necessarily help them. Early risers often wake up an hour earlier in the morning anyway. This is because the tiredness caused by staying up late is usually reduced in the first four or five hours of sleep.
Tips for sleep disorders caused by the time change to winter time
All people who have problems with the change between summer and winter time can take the following tips to heart during the one to two-week familiarisation phase.
- Expose the body sufficiently to the natural alternation of light and darkness: This can positively control the release of the hormone melatonin, which is important for the biological rhythm. It is reduced in the light and stimulated in the dark.
- Increased walking to switch the body to winter time: Light in the morning and darkness in the early evening hours are particularly important.
- Gradually bring the structure of the day closer to winter time: Shift regular times – getting up, meals, bedtime – back half an hour. This allows the body to slowly get used to the new rhythm.
- Extensive meals as well as coffee, tea or other energising drinks should be avoided from about three hours before going to bed in the evening.
- Avoid midday naps and only take one recovery break instead. This will make it easier for your internal clock to rebalance and you will sleep better at night.
Time change worldwide:
Time changes were already abolished in 11 countries around the world a few years ago: Japan (1951), Argentina (2009), Russia (2010), China (1991), Turkey (2016), Brazil (2019), Iceland (1967), Belarus (2010) and Egypt (2014). In South Africa and India, on the other hand, there has never been a time change.
What would happen if we also abolished the time change?
Imagine if the time was no longer changed here. Which time would you choose and what would the consequences be?
Consequences of ‘winter time’ in summer:
There would be no more long summer evenings, but it would get light very early in Germany.
Winter time in summer – on 21 June in Cologne:
- Sunrise: 04:19
- Sunset: 20:48
Consequences of ‘summer time’ in winter:
Without the time change, it would be light late in the morning and the sun would set early.
Summer time in winter – on 21 December in Cologne:
- Sunrise: 09:33
- Sunset: 17:27
