The internal clocks of young children, and especially the elderly, often struggle with the sudden change of time. In principle, after the transition to winter time, you go to bed later, but the force of habit still wakes you up in the morning at the usual time. As a result, you sleep less.
Mini jet lag symptoms due to time change
Doctors also talk about mini jet lag for problems caused by time change. This is because symptoms can be similar to those experienced after long flights over multiple time periods. The following symptoms are common:
- fatigue during the day
- irritation
- lack of concentration
- despondency
- sleeping disorders
- digestive problems
sleep better
- Not so much: Lying in bed for too long causes interrupted sleep and shallow sleep. Always get up at the usual time in the morning. It doesn’t matter how little sleep you got that night.
- Waking up at the same time: Regular wake-up times in the morning lead to regular falling asleep times and help set the internal clock.
- Regular exercise: Physical activity during the day strengthens the internal rhythm and makes it easier to fall asleep. However, training should not be done three hours before the scheduled bedtime.
- The feel-good factor in the bedroom: Make sure you choose a comfortable bed and comfortable pajamas. Protect light and noise sources. A temperature of 16 to 19 °C is optimal.
- Eat a healthy, regular diet: Never go to bed hungry. Hunger can significantly disrupt sleep. A light, small snack can help you fall asleep.
- Don’t drink too much: Reduced fluid intake in the evening reduces the urge to urinate and the need to go to the toilet at night.
- Don’t take problems into your bed: Deal with problems or activities for the day ahead early in the evening – not at night. Unresolved worries can interfere with falling asleep and mental relaxation during sleep.
self tips get used to the new age
The following tips can help your body gradually adjust to the new time.
- Change gradually: It is better to get up ten minutes early for a week.
- Stay outside in daylight as much as possible. This helps to set the internal clock faster.
- If it is difficult to fall asleep earlier, herbal preparations from the pharmacy such as valerian, hops, lemon balm or relaxation techniques can help.
- Take a nap in the afternoon for a few days. (aponet)