We lose an hour of sleep again – these experts tips help you to beat the time shift

The most dreaded season is almost at the door – the one who all takes us an hour of sleep to lead for a long time. This Sunday, March 9th, at 2 a.m., the clocks will come onto the market until 3 a.m. in honor of the daylight savings period and cut them into their precious sleep. If you don't want to feel sluggish on Monday morning (not to mention the potential health complications associated with lack of sleep), you can now make some small adjustments.

I spoke to Dr. James Rowley, a professor of medicine and former President of the American Academy of Sleep Medicine, to prepare for the time change. Here is to feel refreshed and unimpressed on Sunday!

Expert advice to quickly adapt to the summer time

1. Get a good seven hours of sleep every night before you change the time.

As an adult, you should sleep between seven and nine hours every night. In the days before the time change, Rowley says that they focus on concentrating on at least seven hours. Do everything to get enough sleep, whether this blackout curtains, a white noise engine or sleeping headphones are used to block noises. If you use a sleep tracker, you can see if you have slept enough.

He notices that a nap is not a good idea this weekend, unless they are of course already sleeping fees. Instead, go to bed earlier when you are used to it. “A nap during the day takes away the night sleep,” he says.

2. Now make small changes to your sleep schedule.

If you don't want the Jetlagge feel that you travel from one time zone to another, says Rowley, you should go to bed for 15 minutes earlier. It is a small change that makes your body go to sleep early. You should also wake up 15 minutes earlier every morning until the time change.

3. Adjust your watch on Saturday, not on Sunday.

Rowley recommends changing the time on your watch before going to bed on Saturday evening instead of waiting until Sunday to adapt the settings. Then go to bed at your normal bedtime – but you save time in daylight. For example, if you usually go to bed at 10 p.m., you will still go to bed at this time because you have already changed your watches, it will be technically seen in real time at 9:00 p.m. Confused? Just introduce your watch an hour and follow your usual nightly routine. If you have adjusted your schedule all week, you should sleep an hour early if you fall asleep.

4. Get some sunlight on Sunday morning.

In order to reset the inner clock of your body after the time change, Rowley says that you should get a sunlight on Sunday morning (you still need vitamin D, right?). When it is cold where you live, bundle when you go outside, or just go to the sunniest room in your house and stand by the window at the window. If you expose yourself to sunlight early in the day, you can also sleep better at night, as light plays an important role in determining our circadian watches, what time it is.

Are you not sure how to include all of these tips with the time change on the horizon? Here are some of our top that have been thoroughly tested that you can help to get an outstanding failure.

Why it is important to prepare for the change of time

Losing an hour of sleep has some profound changes in the days after the time change, says Rowley, because it can change how your body reacts when he is tired. In particular, he finds that the medical problems in connection with the change in the watches are produced as a slightly higher risk of heart attacks and lines, vehicle accidents and mood changes.

However, if you prepare yourself in advance and get your normal amount of sleep on Saturday evening, you are less likely to have this time change side effects.

How long does it take that after a change of time feels normal again?

Usually it takes about a week for your body to deal with the time change and lose an hour of sleep, says Rowley. However, if you prepare and make adjustments in the days before the daily rescue period, it can take less time.

Are you looking for more options to sleep better for daylight? Look at the best bed sheets according to sleep experts. And if you have difficulty falling asleep or falling asleep, these best sleeping aids can help.