Time change: Effects on health

General

Unfortunately, we find the seasonal time change particularly difficult, especially at the beginning of the year. Although the daylight phase is noticeably pushed further into the day, which certainly has a positive impact on our enjoyment of life, the shifted hour throws our biorhythm completely out of sync. Especially on the days following the time change, time often flies by so quickly that we spend days trying to catch up on the lost hour. Fatigue and despondency are among the most common consequences. However, people vary greatly in their ability to adjust to the change: what one person may recover from within a few days, may take several weeks for more sensitive individuals.

Studies have shown that the fall time change causes fewer problems for us. The 25-hour Sunday after the time change is often experienced as particularly long and relaxing. Although our biorhythm is also disrupted here, many people perceive the summer-fall time change positively because they feel like they are being given an extra hour. The stolen hour is much more missed in the spring, when the clock is moved forward and an hour simply vanishes.

It is clear that the sleep-wake rhythm of humans and animals is disrupted by the time change, which has various health effects:

Although not all studies on the subject of time change and health show such clear connections, it seems clear overall that adapting to the time shift does not remain without effects on our well-being.

Chronobiology - of owls and larks

Chronobiology deals with biological rhythms and the biological timekeepers that enable these rhythms.
In humans, chronobiology distinguishes two chronotypes that are genetically determined and influence our internal clock: on one side, there is the late chronotype, the 'owl' - those who go to bed later and correspondingly wake up later - and on the other side, the early chronotype, the 'lark' - the early risers who usually go to bed early.

Especially the time change in the spring, when an hour is 'stolen' from us, is particularly problematic for owls with long-lasting effects, as it even less aligns with their internal clock compared to larks. The consequences are similar to those of jet lag, as it basically happens the same as taking a flight to a country in a different time zone.

Effects on sleep rhythm

Some people look forward to the time change, while others don't know what to do with themselves. Those who consider themselves to be work lovers or late sleepers can be happy about the change to winter time, as this day lasts 25 hours. Finally, what has been postponed for reasons of time can be done, or one can take advantage of this extra hour to sleep longer.

It seems logical to look forward to this long day. However, many people have strong problems with the time change because the natural sleep rhythm is disrupted, especially when it suddenly gets dark earlier. If one does not adhere to the sleep rhythm, one becomes unfocused and can even get sick. It is unfortunately not easy to adjust to a new rhythm overnight. Although it is only a one-hour change, the short-term effects will be felt sooner or later. These often affect the psyche and many bodily functions such as circulation, metabolism, and well-being. The internal clock determines what our body and brain should do and if we disrupt that, problems can arise. It usually depends on the position of the sun, the seasons, and the individual needs of the body. As soon as it gets dark, the hormone melatonin is released in larger quantities, which makes us tired. When the hormone's level reaches its peak, we are in deep sleep. When it gets bright in the morning, the level of melatonin decreases again and our body wakes up.

To prepare yourself and your body well for this change, you should try to gradually adjust your routine to the new time. When switching to winter time, you can try to go to bed a little earlier each evening so that your sleep rhythm can adjust well. But also the rest of your evening routines, such as dinner, physical activities, or watching TV on the couch, should take place a little earlier than usual. Taking an evening walk is helpful to get some fresh air and calm down after work, as it can help you fall asleep better afterwards.

After the time change, it is also important not to rush into the first few days. It is advisable to take the day a little easier and not schedule appointments for early morning or evening. This makes it a little easier for the body to cope with the new time.

Time Change and Medication

As every year, the time change takes place in March and October, and in addition to the question of which direction it will be shifted, some people also wonder about the timing of taking medication, especially the pill. First of all, when switching to daylight saving time, the clock is set one hour ahead. With the change to winter time, which is known as the "standard time," the clock is adjusted one hour back. Many medications often have to be taken at specific times to maintain their effectiveness. However, during a time change, it can be difficult to adhere to the exact time since the medication should actually be taken one hour earlier or later.

For the birth control pill, the rhythm is usually 24 hours. However, for combination pills containing female and male hormones, this rhythm can be extended within twelve hours, so they should be taken within twelve hours, deviating from the normal intake time. If this twelve-hour window is exceeded, reliable protection is no longer guaranteed. In this case, an additional contraceptive method should be used.

You should handle the shifting of the intake time of progestin-only mini-pills a little more cautiously and make sure that the normal intake time is not exceeded by 90 minutes in order to ensure reliable protection against pregnancy. So, if you usually take it at eight o'clock, the time change will not cause any problems because there is only a one hour difference. After one to two days, the body has become accustomed to the new time of pill intake and the hormone levels are back to normal before the time change.