Deep and healthy sleep - even after the time changeover

pexels-tom-swinnen-2249964

March 30, 2022

Last Sunday it was that time again: we changed from winter to summer time and thus "lost" one hour. What effects this loss can have and what you can do about it, you can find out here.

The rhythm of life

The time change leaves its mark on many people. In fact, it causes problems for some people: one-third of people complain of depressive moods, fatigue, sleep problems or concentration problems (source: Forsa/DAK). The reason for this is our inner clock. Our internal clock follows a 24-hour rhythm, which is why numerous processes in our organism are subject to diurnal fluctuations. These include our body temperature, blood pressure, and the activity of our digestive and circulatory systems. Our hormone production, for example the release of the sleep hormone melatonin, also changes during the course of the day.

When the body falls out of rhythm

Our body gets used to its rhythm and sometimes reacts very sensitively to changes. If it suddenly misses an hour or has one hour too many, it falls out of this rhythm. The symptoms described above can be the result. The remedy is a constant day-night rhythm and not being too distracted by the extra (or missing) hour. In the following, we will give you three tips on how to achieve a constant day-night rhythm. By the way: these methods also help with sleep disorders that have nothing to do with the time change and can be easily integrated into everyday life by anyone.

The body needs daylight

On days when your sleep suffers, spend as much time as possible in natural daylight. Combine outdoor time with sports and exercise. Plenty of physical activity, fresh air, and sunlight improve sleep quality, help you fall asleep faster, stimulate circulation, and help combat daytime fatigue. Now, when you come home exhausted in the evening, darken your sleeping quarters as completely as possible. This will further stimulate the evening production of melatonin and nothing will stand in the way of your deep sleep.

Avoid blue lights in the evening

Cell phones, tablets, TVs and the like are our daily companions. We also spend a lot of time in front of the TV in the evening. But this is anything but beneficial for our sleep. The light from our devices has a high blue content. This lowers melatonin production and prevents us from getting tired. Many readers for e-books also have a display with a blue antiel. That's why it's best to put your cell phone aside a few hours before you go to sleep, turn off the TV and laptop, and pick up a book in bed rather than an e-reader.

Resort to herbal remedies

Studies show that hops and valerian complement each other ideally in their sleep-promoting effect. Preparations containing these two plants can make it easier to fall asleep during the changeover or in the case of other sleep disorders. It is best to ask your pharmacist for advice. Sweet dreams!