The changeover of the time at the end of winter by one hour forward was originally an attempt to save energy. It should be utilized by the conversion more daylight. However, animals and humans alike suffer from the “stolen” hour. With care and a few tricks, you can prepare for the time change more easily and subsequently find your way back to your usual rhythm of life more quickly.
Since when does the time change exist in Germany?
The first attempt to save energy by introducing daylight saving time started back in the First World War. At that time, the lighting in the factory halls was still so poor that only daylight provided sufficient visibility. In order to produce more for the armaments industry, working hours and thus the entire daytime were extended by one hour each day during the changeover. In 1918, with the end of the war, the clocks ran the same all year round again. During the Second World War, starting in 1940, the idea was pursued again and was not abandoned until 1949. The current, annual changeover of winter and summer time has been in place since 1980, and a repeal is not currently under discussion. The basic idea that the longer day would save energy has been statistically disproved. The daylight saved is instead spent on heating energy in the home, especially in the early morning and late evening. There is also no economic advantage for companies in shift operation from the time changeover. The machines need electricity around the clock, and factory buildings often rely on additional continuous light from the ceiling anyway. Nor are there any discernible environmental benefits, i.e. a reduction in emissions, conservation of resources or other possible advantages. Only in the summer months there is a saving effect for a few months due to the changeover and because of the less heating energy required.
Why do so many people suffer from the time change?
The sudden time change is the reason why many people suddenly complain of health problems. The biorhythm cannot do anything with a shifted hour and therefore reports through fatigue, sleep disturbances and other signs of biological reluctance. Even without the presence of a clock, the human body is capable of adapting to changing light conditions. However, such a natural adaptation takes much longer. In our industrialized times, it remains unavoidable to get up in the dark. Depending on the job, it may also be necessary to go to sleep when it is still light outside. This is due to a disturbance in the melatonin balance, which otherwise regulates tiredness and alertness automatically and in good time. For many people, the only way to endure physical stress at all is by training. Bedtime is forced, but this can lead to shallow, interrupted sleep. In the morning, sufferers are “wiped out” and find it difficult to get into the level of activity needed to perform well at work or cope with everyday life. Time change means stress, not because it is missing, but because it is postponed. Although an hour is “given away” during the autumn changeover to winter time, even now sensitive people suffer from the sudden shift. Since it will be a long time before the time changeover is discussed again, you should make preparations a while before the changeover to train your body for the new day-night rhythm.
How you can prepare for the changeover
- Tip one: be faster than the time change!
Go to sleep an hour earlier the week before the time change. If that is too abrupt, you can also start the sleep training two weeks before, then with always about ten shifted minutes.
- Tip Two: Live as if everything will change!
The body recognizes by your behavior, whether you want to be active now or come to rest. When you eat, what leisure activities you do, how long you spend free time reading or watching TV – as far as possible, this should also be shifted about three to one week before the time change.
- Tip three: Fill up on light!
Spring weary people know well the beneficial effect of the sun or daylight. You, too, help your body to reduce melatonin and thus become more easily awake, if you take in enough vitamin D through the skin.Ten minutes a day covers 80 percent of the need for this vitamin. Stay outside as often and as long as you can.
- Tip Four: Create artificial night!
Fall asleep is problematic for many people exactly from the time change. However, your body recognizes night when you sleep temporarily darkened. It can also be helpful to equip your other living spaces a while before bedtime only with dimmed light, for example, by semi-opaque curtains or by lowering blinds.
What helps with sleep disturbances on the days after the changeover?
The lack of sleep and sleep disturbances lead to cardiovascular problems, headaches and poor concentration in many people immediately after the time change. It is important now to take good care of yourself and not stress your body under any circumstances. Avoid evening appointments for a while, and it is better not to drive at night. A balanced diet rich in vitamins and the tip about daylight support the biological changeover. As far as possible under the circumstances of everyday life, your body can recharge its batteries with a 20-minute midday nap. However, this short form of a nap is also a matter of practice. It’s best to start training for it even before the time change. The necessary calmness can actually reduce health problems after the time change. For example, statistics on the leisurely Bavarians say that they have the fewest changeover problems in a nationwide comparison. Also statistically measured, more middle-aged women are more susceptible to stress during this time than men. Possibly it is their already more sensitive biorhythms that are then strained. If you generally tend to react to stress with physical symptoms, you should avoid any excessive demands, especially after the time change. Take advantage of opportunities to rest, spread out appointments and think carefully about whether your planned activities can possibly wait another week or two. Then you are quite naturally fit for the new rhythm again and, moreover, better concentrated.
Mini jet lag with big effects
Air travelers are familiar with similar symptoms that occur when flying across time zones. The phenomenon is called jet lag and cannot be completely overcome even by frequent flyers. Therefore, the time change in spring and autumn is rightly called mini-jetlag with big effects. During the changeover period, also pay attention to children, animals and the elderly. The more sensitive an organism is, the more severe the changeover problems can become.
