Not everyone survives the change from summer time to winter time and vice versa without problems; sleep disorders are often the result. But which myths about sleep are true and which are simply made up?
The coordination between external influences and the internal clock works quite well, and so does he Sleep-wake rhythm. If only not every six months Time change would come between! On the night of October 26th to 27th, 2024, the clock will turn again when the change from summer time to winter time takes place. But how much does the time change actually affect us? And what are the consequences of not sleeping enough in the long term?
Myth or truth: Do you really need EIGHT weeks to recover from the time change?
For some people this is actually true. Scientists have long been interested in the health effects of clock turning – especially the change to daylight saving time. Until a good ten years ago, almost all studies came to the conclusion that problems such as sleep disorders were resolved within one to two weeks at the latest. However, in recent research there are indications that the biological rhythm of some people harmonizes a little more slowly – according to a meta-study by the Office for Technology Assessment at the German Bundestag from 2016.
Your internal clock can become unbalanced due to time changes
The time jump interrupts the adaptation to seasonal changes. “The change forces you to postpone waking up by an hour earlier or later. This is why the harmony between your external and internal clocks is disrupted,” explains Gregor Eichele. The head of the Genes and Behavior Department at the Max Planck Institute for Biophysical Chemistry is concerned with how molecules influence biological rhythms. The hour shift is particularly noticed by people who have a regular sleep rhythm, says Eichele. The human internal clock allows many processes to take place in cycles of around 24 hours – such as changes in body temperature and blood pressure, the release of hormones and the sleep-wake rhythm.
Too little sleep makes you sick – is that true?
The experts agree here: too little sleep has negative effects on you Health. Anyone who consistently sleeps too little or poorly can put their well-being and health at risk. This is about direct effects and long-term risks. Cognitive abilities initially suffer: after just a few days of lack of sleep, most people become less focused, more forgetful, and react measurably more slowly.
Risk of diabetes and weak immune system: Too little sleep makes you sick
If you sleep poorly over a longer period of time, it is bad for your health, explains sleep researcher Ingo Fietze from the Berlin Charité in an interview with “Zeit online”. “Blood sugar levels increase, the risk of diabetes increases, and the immune system begins to weaken.” In addition, studies from different countries show that people who have poor sleep over the long term have an increased risk of various cardiovascular diseases. The need for sleep varies from person to person. But the recommendation of the American Academy of Sleep Medicine is that an adult should get at least seven hours of sleep per night – to avoid health risks.
Sleep robber cell phone: How dangerous is the smartphone in bed?
Experts claim that smartphones have no place in bed if you want to promote healthy sleep. This is due to the usually high proportion of blue light that the screens of smartphones and computers use. The short-wave light ensures that you stay awake: it slows down the release of melatonin. The hormone regulates the body’s sleep-wake rhythm. When there is a lack of (daylight) light, it is released from the body’s own stores into the blood and you become tired. If you look at your cell phone before going to sleep, the feelings it creates can also keep you awake. “The biggest sleep killer in recent history, however, is the development of electric light,” says Ingo Fietze.
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