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

Twice a year, we change the clocks in Europe. In spring, the time moves forward by one hour, and in autumn, it moves back by one hour. For years, there has been debate about whether this system is still desirable. Increasingly, people are calling for standard time to be introduced permanently because it would align better with our sleep and health.

But what does daylight saving time and standard time actually do to our bodies, and why does standard time seem more beneficial for our biological clock?

The transition between daylight saving time and standard time

In autumn, the clocks are set back by one hour. As a result, the night is officially one hour longer. Many people experience this transition as relatively pleasant. Getting up feels easier, and in the evening, people often fall asleep more quickly.

In spring, the opposite happens. The clocks move forward by one hour, meaning that we effectively lose an hour of sleep. For the body, this means suddenly having 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 disrupted sleep patterns.

Why daylight saving time is particularly taxing

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

What many people do not know is that the body does not become accustomed to this within one or two days. It can take weeks for the internal rhythm to adjust again. For some people, the symptoms even persist throughout the entire 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 standard time?

The current standard time is Central European Time. In autumn, the clocks are set back from three o’clock to two o’clock at night. This temporarily creates an extra opportunity for sleep.

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

One disadvantage of winter is that it gets light later in the morning. Daylight plays an important role in resetting our biological master clock. When this light is absent, the day gets off to a less effective start, especially for people who have to get up early.

Seasons and sleep

By nature, people 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 remain active for longer because of lighting, phones and television, while our bodies actually want—and should—be moving toward rest. So remember the rule of thumb: Dark outside? Don’t let any more blue light in.

Temperature also has an influence. In winter, the bedroom is often cooler, which is beneficial for sleep. In summer, heat regularly 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 moved forward, more traffic accidents and heart attacks are recorded.

After the transition to standard 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.

How to get through the time change more easily

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

The most important starting point 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 recalibrate the rhythm.

It also helps to live according to the new time immediately. Even if this temporarily means one hour less or one hour more sleep, the body adapts more quickly when you follow the new rhythm right away. Delaying or compensating often prolongs the adjustment period instead.

Grounding can provide support here. By regularly making contact with the earth barefoot, for example during a walk on grass, sand or soil, the body receives calming signals. This may support the biorhythm while also helping to reduce stress in the body.

In the evening, it is important to make it clear 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 melatonin production.

You can do this 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 influence on the sleep rhythm. To the body, it feels almost the same as darkness.

By getting enough light during the day and consciously creating darkness in the evening, you give the biological clock clear and consistent signals. This makes the time transition much smoother and helps you return to a healthy sleep rhythm more quickly.