Time change tips against the winter blues

Change to winter time: tips against winter blues

21/10/2014

It's that time again next weekend: the clocks will be put back one hour during the night from Saturday to Sunday. For many people, the time change upsets the biorhythm. But there are some tips that can help against the winter blues.

Health problems due to time change
The winter season starts next weekend. During the night from Saturday to Sunday, the clocks are reset by one hour. Time change is usually not routine for the human body. During the adjustment phase, many people suffer from health problems such as chronic fatigue, difficulty concentrating and sleeping, blood pressure fluctuations, headaches, difficulty concentrating, dizziness, irritability and listlessness. Switching to summer time in spring can also be associated with such symptoms. In the past, research has also shown that the time change leads to more traffic accidents and also increases the risk of myocardial infarction.

Especially early risers have problems
Above all, early birds feel something like a small jet lag when switching to the winter time, as their internal clock gets out of tune and must adapt to the new time. Julia Scharnhorst from the Professional Association of German Psychologists (BDP) said in a message from the news agency dpa: „One hour is clearly noticeable, ten minutes could still be compensated.“ The conversion issues vary depending on the sleep type. So is the biorhythm of the „owls types“, The late to go to bed and get up early, already adapted to the winter time. The „Lerch types“, however, those who go to bed early and get up early need some time to get used to the changeover.

Do not get used to winter time
Scharnhorst advises early risers to gradually get accustomed to the wintertime and to get up in the first days, for example, only half an hour later instead of one hour later. It would be even better not to get used to the winter time, but to go to bed at the usual summer time and get up, so as not to disturb the biorhythm. The morning hour could be used by the early risers to do household chores. And in the evening, a short walk or bike ride the all too early fatigue drive.

Lots of sunlight against the winter blues
As it gets dark earlier in the evening, the lack of daylight also affects hormone production. Many people have difficulties in getting started in the morning. Scharnhorst explained: „The light-dependent hormones that are supposed to wake us up are not there yet.“ She therefore recommends that all types of sleep, during the day and especially on weekends a lot in daylight to move, so as to get no winter blues. Even with a cloudy sky, the amount of light is higher than in the office or apartment. Professionals should use the lunch break to get some fresh air. This also boosts the circulation, activates body cells and can strengthen the immune system.

See the dark season positively
Scharnhorst advises basically to see the dark season in positive and to stay relaxed when the sun shines less. Against the winter blues, it can help to make yourself comfortable at home with candles and autumnal branches, to arrange with friends for a game night and to celebrate the cold season with cheese fondue, mulled wine and baked apple. For those who fall into gloomy mood in the dark months despite much movement in daylight, daylight lamps can help, which artificially prolong the short sunshine duration. These should ideally be turned on in the late afternoon. The psychologist, however, points out: „But that does not have to work for everyone.“ (Ad)