Time change for early risers and night owls

21. March 2023 | Categories

The time change from winter time to summer time is a hotly debated topic every year. While some people welcome the longer evenings, others feel disturbed by the changeover and have problems sleeping. But what exactly happens to our body and our internal clock when the time is changed? In this blog post, we will look at the effects of the time change on sleep, the internal clock and the body.

The effect of the time change on the body and our sleep

Our body is set to a certain rhythm that is based on natural light and darkness. The time change throws this rhythm out of balance, as the time is suddenly moved forward by an hour. This can lead to sleep disorders, tiredness and concentration problems. The time change can also have an impact on the quality of sleep.

A disturbed sleep-wake cycle can make you feel tired and listless, even though you have slept enough. It can also be difficult to fall asleep at the usual time in the evening and get up in the morning. This can lead to a vicious circle, as you feel tired and unfocused during the day, making it harder to fall asleep in the evening.

Differences between early risers and night owls

Everyone is different and so there are also different sleep needs and sleeping habits. While larks (aka early risers) are awake early in the morning and go to bed early in the evening, night owls (aka late risers) tend to be night owls and go to bed late and sleep longer in the morning. The time change can also have different effects on these different sleep types.

Early risers often have fewer problems with the changeover as they are already awake early and are therefore naturally adapted to the new rhythm.

For night owls, on the other hand, the changeover to summer time can be a challenge, as they normally go to bed later and sleep longer.

To minimize the effects of the time change on sleep, it is advisable to adjust to the new rhythm a few days before the changeover. A gradual adjustment of the sleep rhythm can help to slowly prepare the body for the new time. The use of light therapy or relaxation techniques such as yoga or meditation can also help to relax the body and improve sleep. Overall, then, there are differences in the way early risers and night owls react to the time change.

Would you like to find out more about the two types of sleep?

Then watch our video and get to know the owl and lark sleep types better. Gabriel takes you to Rosenheim to meet sleep expert Dr. Lutz Graumann and shares his exciting findings with you.

5 tips for easily adapting to the time change

Adapt slowly: Start gradually changing your sleep rhythm a few days before the changeover. Go to bed a little earlier and get up a little earlier every day until you get used to the new rhythm.

Use bright light in the morning: Expose yourself to natural daylight as early as possible in the morning. If it is still dark, you can also use a light alarm clock or a daylight lamp to wake up your body and promote your natural sleep rhythm.

Avoid caffeine and alcohol: Avoid caffeine and alcohol in the days leading up to the time change, as these substances put unnecessary strain on your body and can disrupt your sleep.

Try relaxation exercises: Relaxation exercises such as yoga or meditation can help to relax your body and promote sleep. A warm shower or a relaxing bath before going to bed can also help to calm your body and prepare you for sleep.

Make sure you lead a healthy lifestyle: Make sure you eat a balanced diet, get enough exercise and have enough time for relaxation and rest. A healthy lifestyle can help keep your body fit and healthy and make it easier to adapt to the time change.

Conclusion:

To summarize, the time change in spring can be a challenge for our body and our sleep. The sudden change in time can lead to sleep disorders, tiredness and difficulty concentrating, especially in the first few days after the changeover. Sensitive people and those who already suffer from sleep disorders are particularly at risk.

However, there are a few tips that can help you to easily adapt to the time change in spring. These include, for example, gradually adjusting your sleep rhythm, avoiding caffeine and alcohol and using bright light in the morning. Relaxation exercises such as yoga or meditation can also help to relax the body and improve sleep. But overall, it’s important to pay attention to your body’s signals and give yourself enough time to adjust to the time change.

The debate about abolishing the time change continues and it remains to be seen what decisions will be made in the future. Until then, however, you can actively help to minimize the effects of the time change on your body and your sleep and adapt in the best possible way.

The Centa-Star team wishes you a good night’s sleep at all times!