Every time the clocks are advanced or put back, it is a strain on the body that confuses the internal clock. While some people don’t notice it, others suffer from insomnia, headaches, fatigue , depressive moods or loss of appetite. Defy the time change with these tips!
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Changeover to summer and winter time
For Daylight Saving Time, we put the clock forward one hour on the last Sunday in March. On the last Sunday in October, the clock goes back one hour. Now it is winter time or normal time.
1. Soak up the sun and fresh air
In order to get by with an hour less sleep, you should quickly get out into the fresh air and soak up some sunlight or daylight after getting up. This promotes the production of cortisol , which makes us alert, and serotonin, which puts us in a good mood and elevates mood. On the other hand, the concentration of the sleep hormone melatonin in the blood decreases .
2. Work out the day before
Sounds paradoxical, but it can help: work out the day before the time change so that you are tired earlier in the evening and can easily go to bed an hour earlier. The next day you get up as usual and go to bed at the usual time.
3. Help fall asleep
With natural remedies such as valerian, lemon balm and hops , you can gently help you fall asleep. A hot milk with honey or a warm herbal bath are also relaxing. The latter are good for children, as they sometimes find it particularly difficult to adapt to the new times.
4. Avoid bright light in the evening
In order to slowly adjust to summer time, you can do without too bright a light on the evenings before, as it would otherwise adjust your internal clock. Cinema, theater and candlelight dinners are the ideal places to get ready for summertime. In times of the Corona crisis , you should avoid blue light from your smartphone and television in the evening, turn on little light and darken the rooms.
5. Take a short rest instead of taking a nap in the afternoon
If you take a nap in the middle of the day, you might still be too alert in the evening to fall asleep earlier than usual. So it’s better to just rest by putting your feet up and reading a good book. A 15-minute power nap also helps.
This is how it works: Snuggle up comfortably in the blanket and set the alarm clock so that it rings after 15 minutes at the latest. During this time your body shuts down and you may fall asleep. The most important thing with a power nap is getting up as soon as the alarm clock rings and moving around afterwards. After a power nap, step outside the door or open the windows. Fresh air and exercise make you awake again. If the nap doesn’t work the first time, don’t worry, sometimes it takes a little practice.
