Spring tiredness Right dose light at the right time the best therapy

Light is the best therapy for spring tiredness

According to experts, about a quarter of Germans suffer from spring fatigue. Affected in the morning hardly get out of bed and during the day it plagues chronic fatigue. In addition, there is a pronounced need for sleep. But how do you get fit for spring? Best with a light therapy, says a professional.

When the body feels like lead

Although it is currently too cold for the season, but when the sun is shining, you immediately feel like moving outdoors again: go for a walk, ride a bike and enjoy the sun is just part of the spring. But with some, the body just does not move properly. Especially getting up is difficult, the body feels like lead, barely arrived in the bathroom, you would like to just lie back to bed. According to the Marburg sleep doctor and psychologist Werner Cassel, around a quarter of the population feels the so-called spring fatigue. But what helps against it? The best light, says the expert. Because the right dose of it at the right time can act like a drug.

Around a quarter of Germans suffer from spring fatigue. Lots of daylight and also exercise can help. (Image: uzkiland / fotolia.com)

There are several reasons for the spring fatigue

How can you overcome the spring fatigue? And where does she ever come from?

These questions are explained by the University Hospital Giessen and Marburg GmbH (UKGM) in a communication published by the "Informationsdienst Wissenschaft" (idw).

There are several reasons for the spring fatigue: For millions of years, the evolution has programmed humans and animals to get a thicker and thus warming fat layer for the cold months and we still do that today:

The delicious goose for Christmas, chocolate and cookies fulfill this purpose. In addition, we move in the dark season much less in the fresh air, because it is often just uncomfortable outside and also darkened much earlier.

Cassel from the Sleep Medicine Laboratory of the University of Marburg said: "We feed ourselves fatter and thus also get fewer vitamins and trace elements," which means that our storage for activities is simply emptier. At the same time, spring is giving us more exercise and that's where the power is missing. "

Time change makes it even more difficult for those affected

The sleep medical research knows a second reason: the "hibernation". On average, we sleep 20 to 45 minutes longer in winter.

When we wake up in the morning in front of the alarm clock, we can sleep better again - simply because it is still dark. For this reason, we usually go to bed earlier in the evening.

On the other hand, if it is still light in the evening, we are longer active and in the morning the light wakes us before the alarm clock.

The time change to summer time makes it even more difficult for the tired of the spring, because now we have to be prepared to get up an hour earlier than our previous rhythm.

Studies from Canada have shown that on the first Monday after the time change, there were eight percent more accidents on the roads, because drivers are more tired and therefore less concentrated behind the wheel.

"This change to shorter sleep in spring is a second cause of spring fatigue, but in most of them it can be overcome after about two weeks," explains the sleep specialist.

Light can act like a medicine

If you want to be active against spring tiredness and the "jet lag" due to the time change, which should best prescribe a light therapy, advises Cassel:

"Light can act like a drug. Because light promotes the production of serotonin and vitamin D and with the right dose of light at the right time, we can both prepare for an active day and a restful night. "

The reason for this is the sleep hormone melatonin, which decisively regulates our day-night rhythm. Around 9 pm, the production of sleep hormone in the body is properly cranked up and then slowly drops off again after three in the morning.

The less light we get in the evening and at night, the higher the concentration of the hormone, which ensures a restful sleep.

Candlelight and indirect lighting in the evening are therefore not only cozy, but also ensure a good night's sleep, because they promote melatonin production in contrast to bright light.

"Even the light of the bright neon tube while brushing your teeth in the evening can be a hindrance," explains the sleep specialist.

Active against the spring fatigue

The opposite is true for the day: light stops the production of sleep hormone and makes you fit for the day. Especially in the morning you should fill up a lot of light.

So if you can, you better go to work by bike or at least not park the car outside the door, but walk a bit on foot. If possible, transfer breakfast and lunch outside.

According to Cassel, numerous studies have shown: "Light and physical exercise, especially in the morning, promote deep sleep during the night."

He explains: "It also means that you should make the transition from daylight to darkness as contrasting as possible for the body: in the morning, the blinds should be high and the windows open. In the evening, use little and only dim light. Just by the right use of light can also fight some sleep disorders. "

In addition to the light therapy help other experts according to sports and long walks and changing showers against spring fatigue. (Ad)