Time change: 3 tips against sleep disorders in winter

Time change: 3 tips against sleep disorders in winter

The time change causes problems for many people in spring and autumn. In the night from Saturday to Sunday the clock is set back by one hour. First of all, this means an hour more sleep. Nevertheless, the time change messes up the biorhythms of many people. The result: insomnia and tiredness.

These three tips can help  prevent insomnia  after the time change and tiredness in the winter months.

1. Maintain the regulated rhythm

A regular day and night rhythm is recommended, especially in the week after the time change. Eat your meals at the same time as before the clock change and go to bed at the same time. So move your daily rhythm forward by one hour after the time change. If you went to bed at half past nine, then you go at half past nine. You can then gradually adapt this daily rhythm to the new time. The body finds its own rhythm and can deal with the change better.

Relaxation exercises in the form of meditation and yoga help you fall asleep – a glass of warm  milk  with  honey  or foods with  melatonin also  promote healthy sleep patterns.

2. Sports and exercise

During sports and physical activity, the body produces happiness hormones, which can prevent autumn and winter depression and sleep disorders. Exercise promotes healthy sleep. Evening walks, Nordic walking  or cycling in the evening are particularly suitable  . A short walk in the fresh air in the morning can also help to shake off tiredness more quickly.

On the other hand, you should avoid intensive training in the evening. Demanding sports units activate the organism and thus make it difficult to fall asleep.

3. Avoid cell phones, tablets and television

Using social media, chatting, and watching TV just before you fall asleep can increase stress levels and eat away at valuable bedtime.

The blue light from mobile phones, tablets etc. is also suspected of having a negative effect on sleep patterns. Because daylight has a higher proportion of blue in the morning and a higher proportion of red in the evening. Blue light is therefore considered to be stimulating. Whether and to what extent the blue light ultimately affects sleeping behavior has not yet been scientifically clarified.

Tip:  Audio books, a classic book and warm light can help you to relax better in the evening and fall asleep faster.

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