Time change: From summer time to winter time

What happens to our sleep when the clocks are turned back – and how we can get through the change well.

When the clocks go back an hour at the end of October, many people rejoice: finally, an extra hour of sleep! But our bodies often see things differently. Sleep, mood, and energy levels can be thrown off balance in the short term.
So it's time to take a closer look at how we can make the switch to winter time conscious and relaxed.

Table of contents

1. Why daylight saving time is more than just a matter of clocks
2. A look back: How daylight saving time came about
3. What controls the internal clock
4. The influence of daylight saving time on sleep and mood
5. Typical symptoms and who is particularly affected
6. How to adjust to winter time
7. Opportunities of wintertime: A new rhythm for more peace and quiet

8. Conclusion

1. Why daylight saving time is more than just a matter of clocks

The change affects our bodies because it disrupts our natural rhythm. Our sleep doesn't follow a schedule, but rather the... internal clock, which is based on light, darkness and routines.

When the day suddenly shifts, our bodies have to readjust. Especially in the first few days, many people experience a mild "mini-jet lag".

2. A look back: How daylight saving time came about

Daylight saving time was originally introduced to save energy – more daylight, less artificial light.
Historical overview:

• The first ideas about daylight saving time emerged as early as the 18th century.

• It was first introduced in Germany in 1916.

• Since 1980, the clocks have been changed regularly in spring and autumn.
  Today, the benefits are increasingly being questioned – many perceive the constant change as an unnecessary burden.

3. What controls the internal clock

Our internal clock – the so-called circadian rhythm – regulates sleep, hunger, body temperature and hormone production.
It orients itself by daylight:

• In the morning Bright light causes the release of cortisol – we wake up.

• At evening Melatonin levels rise – we become tired.
  The change in time temporarily disrupts these processes. durcheinander.bisschen shorter

4. The influence of daylight saving time on sleep and mood

When the clocks go back, our minds rejoice at the prospect of an extra hour of sleep – but our bodies need time to adjust. Our internal clock is governed by light and darkness, not by numbers. As it gets dark earlier, melatonin levels rise, making us feel more tired even though the evening is still young.

The lack of morning light makes waking up more difficult, and mood can also suffer: Less daylight means less serotonin – the “feel-good hormone.” Many people therefore experience lethargy or mild fatigue in the first few days after the change.

The good news: After a few days, the body usually returns to its natural rhythm – especially if we support it with light, exercise and fixed routines.

5. Typical symptoms and who is particularly affected

Not everyone reacts the same way. Those that are particularly sensitive include:

• Children whose sleep routine is easily disrupted.

• People with sleep disorders.

• Shift workers or people with irregular hours.

• Early risers (“larks”) – they feel the longer evenings more strongly.

Mood can also suffer: Less light means less serotonin. This can lead to winter fatigue or mild mood swings.

6. How to adjust to winter time

With a few simple measures, the transition can be made smooth.

Practical tips:

• Soak up the morning light: A walk or breakfast by the window.

• Slow down in the evening: Dim the lights, reduce screen time.

• Adjust sleep times: In the days leading up to the change, gradually go to bed later.

• Movement && fresh air: Activity in daylight stabilizes the body's internal clock.

• Mindful routines: Tea, reading, and relaxation exercises help you unwind.

This keeps the body in balance – and makes the start of winter easier.

7. Opportunities of winter time: A new rhythm for more peace and quiet

Wintertime is not a burden – it can also be an invitation.
She gives us more Evening rest, slower evenings and more conscious moments.
Now is the time for:

• cozy rituals,

• regular sleep,

• Reflection and mindfulness.

Standard time actually corresponds more closely to our biological rhythm – thus offering a chance to return to natural balance.

8. Conclusion

• The change in time affects our natural sleep rhythm and can temporarily trigger fatigue or mood swings.

• Light, exercise, and fixed routines help the body adapt more quickly to the new era.

• Wintertime offers a good opportunity to slow down everyday life and sleep more consciously.

• Those who are mindful of their biorhythm experience the change not as stress, but as an opportunity for more peace and balance.