Sleep better: Tips to prepare for the time change

class=”sc-29f61514-0 icZBHN”>

Especially young children’s and older people’s internal clocks often have difficulty coping with sudden time changes. Early risers wake up an hour earlier than usual, but are ready for bed by dinner time. The consequences are problems falling and staying asleep, fatigue, dissatisfaction, and sometimes even loss of appetite. In principle, you go to bed later after switching to winter time, but the power of habit keeps many people waking up at the usual time in the morning. Result: you sleep less. All of this can take days or even weeks as the body needs time to get used to the change.

Mini jet lag symptoms due to time change

Doctors also call the problems caused by the time change mini jet lag. Symptoms may be similar to those that occur after long flights across multiple time zones. The following symptoms occur frequently:

• Fatigue during the day
• irritability
• lack of concentration
• Bad mood
• sleeping disorders
• digestive problems

Tips for yourself getting used to new times

The following tips can help your body gradually adjust to the new time.

1. Change gradually: It is better to get up ten minutes earlier for a week.
2. Stay outside in daylight whenever possible. This helps the internal clock adapt faster.
3. If it is difficult to fall asleep early, you can use herbal preparations that you can buy at the pharmacy: B. Valerian, hops, lemon balm or relaxation techniques can help.
4. Avoid napping for a few days.

7 tips for better sharpness despite the time change

1. Not too much: Lying in bed for too long causes interrupted, shallow sleep. Always get up at your normal time in the morning. No matter how little sleep you get at night.
2. Wake up at the same time: Regular morning wake-up times lead to regular sleep hours and help regulate your internal clock.
3. Regular exercise: Physical activity during the day strengthens the internal rhythm and makes it easier to fall asleep. However, no training should be done three hours before your planned bedtime.
4. Feel-good factor in the bedroom: Make sure you choose a comfortable bed and comfortable pajamas. Protect light and noise sources. A temperature between 16 and 19 °C is ideal.
5. Healthy, regular nutrition: Never go to bed hungry. Hunger can significantly disrupt sleep. On the other hand, a light, small snack can help you fall asleep.
6. Do not consume too much fluid: Reducing your fluid intake in the evening reduces the need to urinate and go to the toilet at night.
7. Don’t take your problems to bed: deal with the next day’s problems or activities in the early evening – not at night. Unresolved concerns can interfere with falling asleep and mental relaxation during sleep. (aponet)

Source : Blick