Wintertime conversion body responds to migration with mini jet lag

Internal clock: How to get into winter time
Late risers will get their money's worth this weekend. Because on Sunday morning the summer time ends and the clocks are reset one hour. However, the extra hour of sleep is not good for everyone, instead it upsets the "inner clock" in many people, which makes it difficult to can lead to insomnia and headaches. But there are some tips and tricks to prepare the body for the changeover.
Clocks are reset one hour at night on Sunday
In the night from Saturday to Sunday, the winter time begins. The clocks are reset at 3 o'clock in the morning back to 2 o'clock, so we get one hour's sleep "as a gift". But not everyone gets along well with the change, because the body responds to these with a "mini jet lag," said Hans-Günter Weeß, CEO of the German Society for Sleep Research and Sleep Medicine, told the news agency "dpa".

On October 25, the clock will be changed. Picture: Artenauta - fotolia

It usually takes a day or two for us to get used to the new rhythm, but "older people, children or people with sleep disorders are more difficult with the changeover," the expert continues. With them, the habituation may take up to a week, also can be due to the disturbance of the internal clock physical symptoms such. Daytime sleepiness, sleep disorders, irritability, difficulty concentrating or hypertension occur.

Just a few days before start the conversion
But with some tricks we can help our body to adjust more easily to the new rhythm. According to Hans-Günter Weeß, it is advisable to start the conversion a few days before the appointment by going to bed 10 to 15 minutes later. This time should be spent the next morning to sleep longer, gradually getting used to the new sleep times.

The lack of light caused by the time change in winter also causes problems for many. Because on Sunday morning it gets light in the morning, but in the evening it is rather dark, which is why most people only have a little bit of sunlight left. As a result, the production of the "sleep hormone" melatonin is promoted, but the formation of the "happiness hormone" serotonin throttled, explains Weeß.

Sport and exercise against evening tiredness
As time passes, many people become exhausted early in the evening, wake up early in the morning or even in the middle of the night and can not fall asleep. To last longer in the evening, the experts should only be eaten lightly and abstain from alcohol, also sport is an ideal remedy for the evening fatigue.

"Movement, movement, movement", says DAK medical expert Dr. med. Mark Dankhoff. He advises to go out a lot and get the circulation going. "So turn your back on the gym with the artificial light and enjoy the natural light and fresh air as much as you can," Dankhoff said in a statement from the DAK.

Low daylight promotes the production of the "sleep hormone" melatonin
Anyone who wakes up very early in the morning in the first few days after the time change should also not put pressure or stress, as this prevents falling asleep again and making it harder to get used to the new rhythm. Instead, Hans-Günter Weeß advises to enjoy spending time in bed and staying as relaxed as possible. (No)