7 tips for a relaxed time change
On the night of Saturday, October 26, 2024, to Sunday, October 27, 2024, the clocks will change back to winter time. We have 7 tips to help you make a better start to winter time with or without a child.
If you have a sensitive biorhythm or small children at home, the time change can sometimes be stressful. What means an extra hour's sleep for some, for example, means getting up an hour earlier, tiredness or depressive moods for others.
Even small fluctuations in our biorhythm can disrupt our sleep-wake cycle. The body needs a few days to three weeks to make the change, which is similar to a small jet lag. Sensitive people, the elderly and children are particularly susceptible. Small children in particular don't care much whether the clock has been changed.
The internal clock is to blame
According to a Forsa survey conducted by DAK-Gesundheit in 2023 with 1,000 respondents, 25 percent of Germans have experienced health or psychological problems or difficulties getting up on time as a result of the time change. Of those respondents with problems, 49% stated that they had experienced difficulties with the changeover for up to a week. 25 percent even had these problems for up to a month.
The biorhythm is to blame - or the internal clock that is out of sync. Adults complain about sleep disorders, irritability or concentration problems, children react mainly with problems falling asleep or sleeping through the night, are tired during the day or have no appetite. It takes around 14 days for the biorhythm to settle.
7 tips to help you get the winter season off to a better start.
1. prepare for the time change in the long term
If you don't want to be surprised by the sudden time change or have small children, this tip is worth its weight in gold: go to bed a quarter of an hour later every day! For children, it is advisable to extend the adjustment phase a little longer so that they are already physically "adjusted" on the day of the time change. The afternoon nap should also be pushed back slightly before the time change. On these days, you should also push your meals a little further back.
2. fresh air increases well-being
The all-round remedy oxygen also helps with the changeover to the cold season. If you feel tired during the day, go out into the fresh air and take a few deep breaths. The oxygen activates your body and you can delay tiredness for the rest of the day.
3. fill up with light
Go for a walk in the late afternoon - but still in daylight. This sets your internal clock, adjusts it to staying awake longer and gives you another energy boost for the evening ahead.
4. power booster artificial light
Blue artificial light in the afternoon can also help with the changeover. This is because light with a strong blue component wakes you up. Conversely, this also means that you should no longer pick up your cell phone before going to sleep.
5. relaxation aid for sleep disorders
Soothing teas such as lemon balm or valerian, a relaxing bath or short relaxation exercises can help with sleep disorders. You should also avoid stimulants such as coffee or cola from the afternoon onwards. If possible, you should avoid alcohol completely during the transition period.
6. the right food
A balanced diet has a major influence on your physical and mental well-being. Avoid heavy, fatty meals - especially in the evening. They put additional strain on your circulation and can interfere with a good night's sleep.
7. sport
Sport makes you tired! But before it does, it activates every cell in your body. You feel fresher and more relaxed. It is therefore better to schedule your workout for later in the afternoon or early evening. You will feel more balanced and sleep better at night.
