At the weekend it is time change again, we lose an hour in the night to Sunday. However, a clear rhythm of sleep and day is important, especially in times of heavy work from home. How does this work?
Klingenmünster (dpa / tmn) - The radio clocks do it automatically, we have to introduce all other clocks this weekend - in the night to Sunday (29 March) from 2 a.m. to 3 a.m. However, switching to summer time is a challenge.
"It is difficult for us to go to bed and fall asleep earlier," says Hans-Günter Weess, head of the sleeping center at the Pfalzklinikum. "The internal clock is sluggish and does not adapt to social time so quickly," explains the sleep researcher. It would therefore be ideal to have gone to bed a little earlier on the days before.
Shut down a little before falling asleep
To make it easier to fall asleep, Weess recommends slowly shutting down the area around an hour beforehand - that is, to dim the light in the apartment and to stop consuming media.
"Especially in Corona times, we shouldn't read any horror news before sleep that upsets us," says Weess. It is better to deal with beautiful things: "Everything is suitable that gives us security and security. Because these feelings help us to find inner peace". Rituals are also good: relaxation exercises, an audio book, a fantasy trip, reading a book - but better not an exciting thriller.
A steady rhythm of sleep is important
Weess recommends that people who currently work a lot in their home office should not work in the bedroom during the day: "Otherwise we think of unfinished business before going to sleep."
And they should maintain a fixed day-sleep rhythm and roughly stick to the usual times. "Of course we can get up a little later if possible". This is especially fine for young people who otherwise often don't get enough sleep. "But don't sleep until late in the morning, otherwise we won't build up enough sleep pressure during the day." Under no circumstances should you put yourself under pressure: "Tension is the enemy of sleep".
