Winter time: is this the best time for your sleep and health?

Twice a year, we change the clocks in Europe. In the spring, the time is moved forward by one hour, and in the fall, it is moved back by one hour. For years, there has been debate about whether this system is still desirable. There are increasing calls to permanently introduce daylight saving time, as it is said to be better for our sleep and health.

But what effect do summer and winter time actually have on our bodies, and why does winter time seem to be more favorable for our biological clock?

The transition between summer and winter time

In the fall, the clock is set back one hour. This officially makes the night one hour longer. Many people find this transition relatively pleasant. Getting up feels easier and people often fall asleep more quickly in the evening.

In the spring, the opposite happens. The clock is set forward one hour, which means we effectively lose an hour of sleep. For the body, this means that it suddenly has to function according to a different rhythm, while obligations such as work and school remain unchanged.

For many people, this causes symptoms such as fatigue, concentration problems, and disturbed sleep patterns.

Why daylight saving time is particularly stressful

The transition to daylight saving time appears to be most stressful for the brain and body. We have to get up earlier while our biological rhythm is not yet adjusted to this. Falling asleep is often more difficult, resulting in sleep deprivation.

What many people don't know is that the body doesn't get used to this within a day or two. It can take weeks for the internal rhythm to readjust. For some people, the symptoms even persist throughout the summer.

This is one of the reasons why the European Union has been investigating for years whether changing the clocks should be abolished.

What about daylight saving time?

The current winter time is Central European Standard Time. In the fall, the clock is set back from three o'clock to two o'clock in the morning. This temporarily creates extra sleep time.

This transition often feels more natural to the body. For example, when someone gets up at 7:30 a.m., the brain perceives it as if it were already 8:30 a.m. This makes waking up easier. Falling asleep in the evening is also usually easier, because the biological clock thinks it is later.

One disadvantage of the winter period is that it gets light later in the morning. Daylight plays an important role in resetting our biological clock. When this light is missing, it is harder to get going in the morning, especially for people who have to get up early.

Seasons and sleep

People naturally sleep longer on average in winter than in summer. This is usually not because we go to bed earlier, but because we wake up later.

Artificial light and screen use play a major role in this. In the evening, we stay active longer because of lighting, phones, and television, while our bodies actually want (and should) be moving toward rest. Because don't forget the rule of thumb: Is it dark outside? Then don't let any more blue light in.

In addition, temperature also has an influence. In winter, bedrooms are often cooler, which is conducive to sleep. In summer, however, heat often causes restless nights.

What research shows

Research by the RIVM shows that the transition to daylight saving time is associated with increased health risks. Shortly after the clocks are set forward, there is an increase in the number of traffic accidents and heart attacks recorded.

After the transition to winter time, the opposite happens. The number of heart attacks and accidents temporarily decreases. That extra hour of sleep therefore appears to have a measurable effect on health.

This is the easiest way to get through the transition of time.

The transition to a different time zone does not necessarily have to be accompanied by weeks of fatigue. With a few conscious adjustments, you can help your body adjust to the new rhythm more quickly.

The most important factor is daylight. Natural light is the strongest signal for the biological clock and tells the body what time it really is. By seeking out as much daylight as possible during the day, especially in the morning, the brain receives clear information to readjust its rhythm.

In addition, it helps to start living according to the new time immediately. Even if this means temporarily losing an hour of sleep or gaining an extra hour, your body will adjust more quickly if you follow the new rhythm right away. Delaying or compensating often prolongs the adjustment period.

Grounding can help with this. By regularly making contact with the earth with bare feet, for example during a walk on grass, sand, or soil, the body receives calming signals. This can support the biorhythm and at the same time help to reduce stress in the body.

In the evening, it is important to signal to the body that the day is over. As soon as it gets dark outside, it is wise to avoid exposure to blue light as much as possible. Blue light keeps the brain active and can disrupt the production of melatonin.

This can be achieved by wearing blue light glasses in the evening or by using red light. Red light is barely detected by the melanopsin receptors in the eyes and therefore has little effect on the sleep rhythm. To the body, this feels almost the same as darkness.

By getting enough light during the day and consciously creating darkness in the evening, you give your biological clock clear and consistent signals. This makes the transition to daylight saving time a lot smoother and helps you get back into a healthy sleep rhythm more quickly.