Every year, at the end of October, we turn the clock back one hour and switch to winter time. For some, this means an extra hour of sleep; for others, a disruption in their daily rhythms. While winter time is often seen as a welcome opportunity to catch some extra rest, its effect on our sleep and health is more complex than you might think. In this article, we dive deeper and look at the impact of winter time on your sleep, provide tips for adjusting your body to the change and discuss how to make this transition as smooth as possible.
Winter time was also the real or normal time until 1977, by the way. Since then, during the sunnier months of the year, the clock was set forward one hour on winter time, thus saving energy. Meanwhile, studies indicate a negligible difference in energy consumption and many side effects on health, among other things, are reported.
What exactly happens to your body during the transition to winter time?
Changing from summer to winter time sets your biological clock back another hour. This can particularly affect the internal biological clock that regulates your sleep-wake cycle. Research has shown that this shift can temporarily disrupt the circadian rhythm, which is often closely linked to natural light. As a result, some people may experience fatigue, mood swings and disturbed sleep quality.
Circadian or biological rhythm describes what happens in your body in a cycle of about 24h or so of about a day. The term comes from Latin: circa dies, around day.
Scientifically proven effects
Several studies show that our sleep quality in wintertime sometimes improves because of the longer nights. The longer absence of light leads to more production of melatonin – a hormone that promotes sleep. Still, the sudden change in sleep patterns can have negative effects. It is important to realize that even a small shift in time can have an effect on sleep patterns, especially for sensitive sleepers. Evening people are slightly less affected by this and often get used to winter time more quickly.
Our internal clock generally prefers a fixed routine, and any disruption can cause temporary fatigue or sleep problems. Moving the clock can certainly be considered a disruption. Especially in the far corners of the time zone, for example in Belgium, France and the Netherlands, the effects come in even harder. Although it must be said that the impact of daylight saving time is described by quite a few scientists as more intrusive.
Tips for a smooth transition to winter time
- Adjust your sleep schedule gradually: Start adjusting your bedtime a few days before the official switchover. Go to sleep 10 to 15 minutes earlier each day so that the transition is less abrupt.
- Stick to a regular rhythm: Despite the time change, try to maintain a regular sleep routine. Go to bed around the same time every day and get up at a consistent time.
- Avoid bright light in the evening: Bright light can inhibit the production of melatonin, so dim the lights in your home at night.
- Get plenty of daylight: Exposure to natural light in the morning helps your internal clock adjust to the new rhythm. Even a short walk or a cup of tea in the morning sun can make a big difference.
- Listen to your body: If you notice you are tired, try to catch some extra sleep instead of forcing yourself to stay awake. This helps your body better adjust to the new rhythm. Naps best before 3:oo and best no longer than 20 minutes.
Interesting facts about winter time and health
- There are fewer traffic accidents: Research shows that the number of traffic accidents decreases after the transition to winter time because people drive less in the dark during peak hours, thus increasing visibility.
- Effect on winter depression: The shorter days in winter can exacerbate symptoms of the so-called winter dip. Sufficient daylight exposure is crucial to counteracting this.
- Benefits for evening people: If you are a chronotype evening person, you will find that winter time better matches your biological rhythm. Morning people experience mini jet lag, they transition best slowly to the new waking time.
- Tired of switching between winter and summer time? Well you’re not the only one! European countries can decide for themselves whether to say goodbye to constantly changing from winter to summer time. The Polish government, for example, has already implemented this. Would you like to sign the petition? Then click next link and sign!
- The corners of the time zone are wrong anyway: Why? Well until 1914, for example, “English time” was applied in Belgium. Several world wars changed this. But concretely in Winter in the low countries it is noon around 13h00, in Summer a little before 14h00, so in Summer we already deviate 2h from the ‘normal’ day time. With all the consequences for the biorhythms of a lot of people.
Conclusion
The transition to winter time is an annual moment of confusion and disruption for many, but with a few adjustments, you can minimize the impact on your sleep and well-being. By gradually allowing your body to get used to the change and consciously managing daylight, you can make the most of these dark months. Ultimately, the most important thing is to listen to your body and respect your own limits.
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This article was created based on insights from VRT NWS, Sleep Value and Healthy Living.
