Time change to daylight saving time Change the sleep rhythm step by step
This coming weekend, it's time again: the time is up. Thanks to Easter, we have a day longer to get used to it. Nonetheless, sleep patterns should best be changed gradually.
Time change puts a strain on your health
Every half year it's that time again: the time change is coming up. During the night from Saturday to Sunday, the clocks are switched to summer time. That means: one hour less sleep. For a lot of people, getting up will be difficult at first. In the morning it is noticeably darker when the alarm clock rings early, and the body does not want to really get going. The time change puts a strain on health. In the first few days after the time difference, symptoms such as headache, lack of concentration, dizziness, tiredness and sleep disorders are increasingly evident. Also, the risk of a heart attack is temporarily significantly increased after the time change. And recently, Finnish researchers reported that the time change can cause a high risk of stroke.
Change in small steps
The advantage this year is that the time change falls on the long Easter weekend. "If we have a little less sleep, we do not have to work again immediately," explains Hans-Günter Weeß of the German Sleep Society for Sleep Research and Sleep Medicine in a report by the dpa news agency. Easter or not - the expert advises not to make the change abruptly, but in small steps. The time change can make it difficult for children, the elderly or people with sleep disorders. "It's best to go to bed ten minutes earlier from Maundy Thursday every day," says Weeß, the head of the sleep center at the Palatinate Clinic in Klingenmünster. So you can gradually get used to work or school start on Tuesday. From Saturday to Sunday (March 27), the clocks are presented from 2:00 to 3:00 - so the night is one hour shorter.
Every day ten minutes earlier to bed
According to Weeß, the children should also go to bed ten minutes earlier each day. However, this can be particularly difficult for children who can already read the clock. "It's best to lure them into bed by reading a special story or promising them something nice for the next day." The expert does not think it's a good idea to lure kids into bed with a television or tablet. Movies are often stimulating and the sleep in front of the TV set is not very relaxing. In addition, according to scientists, bright screen light is bad for our sleep hygiene. Parents should not allow their offspring to go to bed in bed or chat with friends. The little ones are then in bed, but they will not sleep. Instead, they get so much less sleep and are even tired.
Do without extended afternoon nap
If adults have problems with falling asleep in the evening, they should definitely do without extensive afternoon nap, according to Weeß. "A long nap can make it difficult to fall asleep," says the expert. Those who can not make it through the day without a nap should take care that it lasts at most ten minutes. "That's enough to make you feel fit and refreshed for the next few hours and should not affect the evening too much." People who do not really get going in the morning due to the time change are advised to take measures to wake them up: " Early gymnastics, changing showers and best to quickly get into the fresh air and in the light of day, "Weeß recommends. It is helpful to realize that fatigue is temporary. After all, it only takes a few days for the internal clock to adjust to the time difference. In addition, the days are slowly getting longer and soon it is light again in the morning, when the alarm rings - despite time change. (Ad)