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With these tips, you’ll have no problem surviving the time change to winter time in 2021!

Have you already turned the clock? On the night of the last Saturday of October to Sunday, winter time has officially begun and the clocks have already been set back one hour. To the delight of most morning grouches, this night is 1 hour longer. However, as tempting as this extra hour of sleep may be, many people are having trouble adjusting to the time change to winter time in 2021. Opinions on the matter are known to vary widely, and while some would prefer to see it abolished completely, others have no problem with it at all. Although the shift disturbs our bio-rhythm, you can get back into the swing of things quite quickly with the right tips and tricks. If you are also struggling with physical discomfort, then you are in the right place! How to get through the time change well and how it affects our health, we tell you below!

How does the time change affect our health?

Survive time change to winter time Adjust sleep routine in winter

Sleeping longer for a night – what could be wrong with that? According to a survey, about a third of Germans struggle with mental or physical problems after the time change to winter time. People feel listless and tired, can’t fall asleep, and some people even suffer from depressive moods in the first few weeks.

how to survive the time change to winter time well tips against fatigue

The changeover to winter time is much less problematic than the changeover to summer time, but it can still upset our bio-rhythm. This not only affects our sleep-wake behavior, but also our concentration, attention and mood. According to researchers, the time change is comparable to a mini-jetlag and the adjustment can take up to 10 days for some people.

Survive the time change to winter time in 2021: Get to bed on time

Create sleep routine time change to winter time 2021 tips

Now that we have 1 extra hour in the day, it can be tempting to stay awake a little longer or change our sleep routine. But to make it easier to overcome the time change to winter time 2021, make sure you always get enough sleep. It would also be helpful if you go to bed even 15-20 minutes earlier the first few days and also get up a little earlier. In this way, you will give your body the opportunity to get used to the new rhythm faster. Do you love to take a short nap every now and then? Well, unfortunately we have to disappoint you now. You should also do without a nap for at least 1 week after the time change to winter time. This way you will be tired earlier in the evening and sleep much better at night.

Avoid caffeine, alcohol and heavy meals.

Time change to winter time 2021 Better sleep in winter tips


Don’t panic – you don’t have to give up your morning coffee! One cup of coffee a day is perfectly fine. However, to help you sleep better in the evening, it’s better to avoid coffee, cola and other caffeinated drinks from the afternoon onwards. Alcohol and heavy meals can also disrupt our bio-rhythms and thus interfere with getting used to the time change. As you may know, a full stomach can deprive us of sleep, and after all, we don’t want that. An overly hearty dinner keeps the body busy when it should be winding down. In particular, foods that are very high in iron, such as steaks, can have an impact on energy levels.

Treat yourself to some wellness at home

Survive time change to winter time wellness home tips

Problems adjusting to the time change to winter time in 2021 are an excellent reason to pamper yourself a bit before bed. Consider a warm bath or a relaxing book. Reading, in particular, is more soothing than watching TV and helps us fall asleep better and faster. Or how about a cup of herbal tea? Melissa or valerian have a calming effect and can help with sleep disorders.

Time change well survive tips what to do against fatigue in winter


A wellness at home does our body and mind good and thus ensures a restful sleep. Do a little digital detox and prefer to leave the cell phone and other electronic devices in the living room. Relaxation exercises, such as meditation or yoga, are also ideal for getting through the time change better.

Survive the time change to winter time 2021: Take a long walk

Light refueling in winter time changeover well survive tips

If you are also overcome by fatigue in the afternoon, soak up some light and go for a walk in the fresh air. It’s best to do this later in the afternoon, but still in daylight. This gives our body another small energy boost for the upcoming evening and calms the internal clock. In addition, daylight leads to increased serotonin and melatonin release, with melatonin regulating our sleep and wake rhythms. In addition, take a few deep breaths – the oxygen activates the body and helps us get through the time change well.

Tips for fatigue in winter how to survive the time change