On the night of March 25 to 26, the clocks are put forward one hour. Some do not even notice it, while for others, this transition is similar to a Mini-Jetlag. FOCUS Online provides some self-help tips.
The spring-autumn alternation is unhealthy, even if this assertion seems almost ridiculous in the age of globalization, long-distance travel and shift work. In fact, several studies provide compelling evidence that even the time we “lose” on weekends can negatively impact our circadian rhythm.
A study conducted at the University of Turku proves that the risk of stroke increases immediately after switching to summer time. Experts compared stroke data for 10 years – one week before and after the clock change, with stroke frequency – two weeks before and after the clock change.
In addition, after moving the arrows, the number of heart attacks increases by 25% – this figure was shown by a 2014 study conducted by scientists led by Amnit Sandhu from the University of Colorado. The experts worked with data from a clinic in Michigan. According to the data received, the number of heart attacks on the Monday after the change to summer time increased by 25% compared to the other Mondays of the year. The same study showed that the number of heart attacks fell by 21% after switching to winter time.
Sandhu attributed the negative spring effect to a combination of factors such as the stress of a new work week and associated changes in the sleep-wake cycle. During summer time, one hour of reduced sleep can make matters worse.
Achim Cramer, head of the department of chronobiology at Charité Berlin, is also convinced that “an hour lost in the spring shifts our internal clock a priori”.
“It usually takes the body about a day to compensate for the hour-long jet lag caused by a flight,” Kramer explains in an interview with FOCUS Online.
Mini-jetlag lasts up to two weeks
According to Kneginja Richter, switching from winter time to summer time is more difficult than vice versa. Richter is head of the sleep clinic at the Clinic for Psychiatry and Psychotherapy at the Paracelsus Medical University (PMU) in Nuremberg. “It’s like flying to eastern Japan, for example,” she explains. This time change is also more difficult for the body than when traveling west.” Consequences: fatigue and exhaustion, concentration problems and irritability.
What helps against fatigue?
Fortunately, there are methods that make recovery easier and faster. In particular, the expert draws attention to three factors:
“Anything that keeps you active throughout the day helps,” says Richter. This includes, for example, outdoor exercise.
“At the same time, it should be as dark, quiet and cool as possible at night,” she continues. The contrast between day and night is especially noticeable – the body quickly gets used to the new rhythm of sleep and wakefulness.
Avoid afternoon and afternoon naps. It helps to get tired enough in the evening to get a good night’s sleep. If you find it difficult to give up daytime sleep, limit it to no more than half an hour.
Who is particularly affected by the transition
The difficulty with jet lag is experienced by “owls, which are most active in the evening,” says Richter. Because of the time change, they lose a precious hour intended for sleep.
On the other hand, older people have little or no difficulty with daylight saving time. According to Richter, it’s more a matter of fitness. “Sport helps the body to adapt more quickly to new circumstances. This also applies to the time change.”
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