During the time change, when the clocks change from winter time to summer time or vice versa, our biological rhythm can be temporarily thrown out of sync. The change to summer time in particular is a problem for many people. When the clock goes forward by one hour. We ‘lose’ an hour and the day is initially shortened to 23 hours. This is because we often don’t manage to fall asleep early straight away.
10 tips against the consequences of the time change
1. According to sleep research, the best way to prepare for daylight saving time is to get ready for it the days before the changeover. This means that we go to bed earlier in stages during the winter-summer changeover and get up earlier accordingly: First a quarter of an hour, then half an hour and finally three quarters of an hour. In this way, we gradually adjust to the missing hour.
2. Expose the body to the natural alternation of light and darkness as much as possible: This has a positive effect on the release of the hormone melatonin, which is important for our biological rhythm. It is reduced in the light and stimulated in the dark.
3. Walks help to reorganise the body: If you are extremely tired during the day, a walk in the fresh air can work wonders. Daylight leads to an increased release of serotonin and the resulting melatonin. Melatonin regulates the sleep and wake rhythm. Plenty of daylight therefore ensures sensible regulation, makes you alert and also tired in the evening when there is no light – as does exercise in the fresh air. It therefore makes sense to spend a lot of time outside, especially during the time change. Artificial lighting has nowhere near the brightness of daylight.
4. We should gradually move the timing of meals forward and, if possible, avoid long, fatty or hard-to-digest meals altogether so as not to put additional strain on the circulation. We should avoid coffee, tea or other energising drinks three hours before going to bed in the evening.
5. In addition, we should never try to force ourselves to sleep. This is because we usually stay awake when we really want to fall asleep quickly. When falling asleep, it is important to push away unpleasant thoughts or stress factors and consciously relax. Many more helpful tips can be found here: How can i fall asleep and stay asleep better?
6. Avoid taking a nap at lunchtime and only take a rest break instead: this makes it easier for our internal clock to readjust and helps us sleep better at night.
7. If experience shows that you react strongly to the time change, you should, if possible, leave the car at home and avoid potentially dangerous activities at work and at home. Studies have shown an increased risk of accidents, especially in the first few days after the changeover to summer time.
8. Not to pack your diary too full in the first three days after the time changeover: if possible, avoid very early appointments and late evenings. Let’s allow ourselves a smooth transition into the new time!
9. You can also take over-the-counter herbal or homeopathic remedies. These can help to calm the autonomic nervous system and make it easier to fall asleep. Small herbs can help: Valerian has a sleep-promoting effect. Magnesium and calcium calm the nervous system, lower blood pressure and relax arteries. Hops are a natural sedative, but not in combination with alcohol. L-theanine in green tea supports a peaceful sleep.
10. And fragrances also create the right sleeping ambience. The best combination for this is our Zirberella range, which perfectly combines fragrance, sleep and many other benefits. The scent of a fresh apple or lavender blossom next to the bed is also an old household remedy that contributes to relaxation. Aromatic oils such as Swiss stone pine oil also exude a calming and relaxing fragrance.
