Date: October 27, 2024. Authors: Hannah Busch
Image: dpa | Rolf Vennenbernd
Even though it’s only an hour, the time change can disrupt your circadian rhythm. We asked a sleep expert from Bremen how smooth sleep is still possible.
Basically, the time change in winter is not as serious as in summer, says Sabine Bunten. She is a senior physician in the Institute for Clinical Neurophysiology at the Bremen-Ost Clinic. Finally the clock is turned back one hour. Still, people who are particularly sensitive to sleep may struggle with this.
And healthy sleep is also important for everyone else. That’s why insomnia and fatigue can be prevented with these four tips.
1 Regularity is key
Regularity is essential for a healthy sleep rhythm. If possible, try to go to bed and get up at the same time. And even if it’s difficult: sleeping in late on the weekend disrupts your rhythm.
In principle, sleep is best when it is regular.
Sabine Bunten, specialist in neurology
Sleep is most restful when it is routine. This means that despite the time change, you always lie in bed at the same time.
2 Daylight helps the rhythm
If you don’t get up well in the morning, you should try to get as much light as possible, because daylight helps balance the hormones melatonin and serotonin. This strengthens our sleep rhythm and can make it easier to wake up.
Melatonin is also known as the “sleep hormone”. If we are exposed to daylight, the release of the hormone stops and the production of serotonin is stimulated, explains Bunten. In addition, sunlight can promote the body’s production of vitamin D, which in turn is important for the production of serotonin. To complete the cycle: The “sleep hormone” is partly formed in the evening from serotonin and we only produce it with enough daylight.
3 No heavy meals
Large meals should not be eaten right before bed.
Sabine Bunten, senior physician at Geno
When you eat a big dinner, your body needs enough time to digest the food in peace. However, a light snack is not a problem. You should also avoid drinking alcohol or a cigarette before bed, as this can also negatively affect your sleep.
4 Take your afternoon nap with caution
If someone is tired the next day despite all the tips, they can rest up with a short nap. However, this should not be overused.
Sleeping too long can disrupt your rhythm. By the way, you shouldn’t sleep too late in the afternoon, otherwise it will be a little more difficult to fall asleep in the evening.
More tips on sleep rhythms?
Telephone number: 03641 31 16 440
Email: [email protected]
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Bremen Vier, Running, October 27, 2024, 11:50 a.m
