Transition from summertime to wintertime: the impact on our sleep

Sleeping tip

Every year, as summer turns into autumn, we prepare for a well-known but sometimes confusing ritual: the transition from summertime to wintertime. Although it's just a matter of setting the clock back an hour, this small difference can have an impact on our biological clock and sleep patterns.

The impact on your biological clock

Resetting the clock from summertime to wintertime can disrupt our biological clock. Our internal clock is programmed to recognise daylight and darkness. Sometimes, our body gets confused when the clock is changed abruptly. This can lead to sleep problems, including difficulty falling asleep, waking up early and a general feeling of tiredness.

The importance of a regular sleep pattern

A consistent routine is essential for a good night's sleep and your overall well-being. The transition to wintertime can disrupt this rhythm. It is reassuring to know, however, that our bodies can adapt quite quickly to the new hour, typically within a few days.

Some strategies

If you want to prevent a negative impact on your sleep because of the switch to wintertime, you might consider some adaptive strategies:

  • Gradual change: If you know that you are sensitive to changes in your sleep pattern, you can try a gradual adjustment in the days before the hour changes. Shift your bedtime and wake-up time by 15 minutes every day. This allows your body to slowly adapt to the new hour, without shocking changes.
  • Light and darkness: Light plays a vital role in our biological clock. Try to absorb as much natural light as possible in the morning and avoid artificial light in the evening. This can help you adjust to the new hour.
  • Stay active: Regular exercise can assist you to regulate your sleep. Stay active, but avoid intense workouts right before bedtime, as this can have the opposite effect.
  • Relaxation routine: A relaxing routine before bedtime, such as reading or meditating, can help you fall asleep more easily, even during the transition period.

The transition from summertime to wintertime might require some adjustments to our sleep rhythm. With a conscious approach and by following the above tips, you can minimize disruption and enjoy a healthy night’s sleep, even during this transition period.