On the night of Saturday to Sunday, March 26, 2023, the clocks will be changed again from winter time to summer time. Summer and winter time were introduced in many countries around the world to optimize the use of daylight and save energy. The idea behind daylight saving time is to make better use of the hours of daylight to save electricity and therefore reduce the use of artificial light.

During summer time, the clock is set forward one hour

During summer time, the clock is set forward one hour so that it stays light longer in the evening. In winter, the clock is set back by one hour to ensure that there is longer light in the morning, thus saving energy as less artificial light is required. However, summer and winter time also has its critics, who argue that changing the clocks can cause confusion and potentially have negative effects on health, especially sleep rhythms and quality.

The change from winter to summer time can be a challenge for many people. The sudden change in our sleep-wake cycle can lead to fatigue, sleep disorders and mood swings.

This will help you cope better with the time change and maintain your sleep quality

  1. Gradual adjustment of the sleep schedule:

A few days before the time change, start gradually adjusting your bedtime. Go to bed about 15 minutes earlier and get up 15 minutes earlier every day to slowly get your body used to the new time. This minimizes the sudden “shock” to your sleep-wake cycle and makes it easier to adjust.

  1. Pay attention to your sleeping environment:

A quiet, dark and cool sleeping environment promotes restful sleep. Invest in blackout curtains or a sleep mask to reduce light penetration and keep the room temperature around 18°C. Also avoid using electronic devices at least an hour before bedtime, as the blue light from these devices can inhibit melatonin production, making it difficult to fall asleep.

  1. Expose Yourself to Daylight:

Daylight is an important timer for our internal clocks. Try to enjoy as much natural light as possible during the day, especially in the morning. This helps adjust your sleep-wake cycle to daylight saving time and reduce fatigue. A morning jog or walk are ideal activities to soak up daylight.

  1. Develop relaxing evening rituals:

A relaxed evening routine signals to your body that it is time to prepare for sleep. For example, you can incorporate relaxing activities such as reading, meditation or a warm bath into your evening routine. However, avoid stimulating activities such as intense exercise, caffeine, or consuming alcohol close to bedtime.

  1. Maintain a regular sleep-wake cycle:

Maintain a regular sleep-wake cycle even after the time change. Go to bed at the same time every night and get up at the same time every morning, even on weekends. This helps your body adapt to the new rhythm and stabilizes your sleep.

Bottom line: Switching from winter to daylight saving time can be a hassle, but by using these science-backed strategies, you can make the adjustment easier and avoid sleep problems.

By gradually adjusting your sleep-wake cycle, ensuring an optimal sleep environment, exposing yourself to daylight, developing relaxing evening rituals and maintaining a regular sleep-wake cycle, you give your body the best conditions to adapt to summer time. Ultimately, it is important to remember that everyone reacts differently to change and it may take a few days for your body to fully adapt to the new times. Be patient and give yourself and your body the time needed to adjust to the change. With the right preparation and strategies, you can easily navigate the time change and get the most out of the longer days.

Related to the topic: DAK health / sleep disorders: This is how you can finally find peace.
Also read: Time change - who actually turned the sundial?


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Notes:
1) This content reflects the current state of affairs at the time of publication. The reproduction of individual images, screenshots, embeds or video sequences serves to discuss the topic. 2) Individual contributions were created through the use of machine assistance and were carefully checked by the Mimikama editorial team before publication. ( Reason )