Why the Time Change Affects Sleep
Twice a year, the clocks are adjusted—in the spring to daylight saving time and in the fall back to standard time. Even though the time shift is only one hour, it can affect the natural sleep-wake cycle.
Many people feel tired, have trouble concentrating, or sleep poorly in the days following the change. People who are particularly sensitive often react more strongly to changes in their daily rhythm.
While the switch to daylight saving time often results in “losing” an hour of sleep, the switch back to standard time can also put a strain on the body. This is because the body’s internal clock needs time to adjust to new sleep and light conditions.
The Internal Clock and the Sleep Rhythm
The internal clock controls numerous processes in the body—including sleep, hormone balance, metabolism, and concentration. Light and darkness are particularly important for this rhythm.
Among other things, sunlight influences the production of the hormones melatonin and serotonin. If this natural rhythm is disrupted, it can affect sleep, energy levels, and overall well-being.
That’s why many people react to the time change with sleep problems, restlessness, or fatigue. The severity of these symptoms varies from person to person.
Typical Symptoms After the Time Change
The time change can affect you both physically and mentally. Common symptoms include, for example:
- Fatigue and exhaustion
- Difficulty falling asleep or staying asleep
- Difficulty concentrating
- Restlessness
- Irritability
- Changes in appetite
- Decreased performance
In most cases, the body readjusts to the new rhythm within a few days.
The time change can affect your natural sleep-wake cycle and may manifest as fatigue, sleep problems, restlessness, or difficulty concentrating.
3 Tips for an Easier Transition
The time change often temporarily disrupts the natural sleep-wake cycle. Many people feel more tired, have trouble concentrating, or sleep poorly during the first few days. However, even small changes in daily life can often help the body gently adjust to the new rhythm.
1. Stick to a consistent sleep schedule
Regular bedtimes and wake-up times help the body regain a stable rhythm more quickly.
2. Take advantage of natural light
Natural light supports the body’s internal clock and influences the production of important sleep hormones. Walking outdoors in the fresh air can therefore be particularly helpful.
3. Establish mindful evening routines
Calm evening rituals, low stress levels, and a relaxed sleeping environment can help you wind down more effectively. Many people also reduce screen time or exposure to bright light in the evening.
These medicinal plants can support you
Naturopathy has long used selected medicinal plants to gently promote sleep, relaxation, and inner balance. Many of these plants are traditionally used to support the body in cases of sleep problems, inner restlessness, or a disturbed Sleep Cycle.
The following medicinal plants are particularly valued for this purpose:
Selected medicinal plants such as oats, hops, and St. John’s wort are traditionally used in naturopathy to gently promote sleep, inner peace, and emotional balance.
- Oats – is traditionally considered to be nerve-strengthening, calming, and balancing
- Coffee plant – is often used in connection with concentration and mental activity
- Hops – are traditionally considered to have calming and sleep-promoting effects
- St. John’s wort – is often used to support emotional balance
- Kava-kava – is traditionally used to treat stress, inner restlessness, and tension
