time shift

The time shift is unbalancing your inner clock

23. March 2018 von Redaktion Leave a Comment

In most countries of the northern hemisphere, the clocks are changed from winter- to summertime in spring. Meaning, the clocks are set from 2 a.m. to 3 a.m. We are losing one hour of our well-deserved sleep. Some of the often occurring side effects are

tiredness
sleep disturbances
head ache
reduced performance
concentration disturbances and

The body needs time to adjust to the changes. How much time, differs individually: some people only need a couple of days, some need some weeks. The time shift is especially hard for elderlies, infants and toddlers as well as people with sleep disturbances.

Adapt your inner clock to the new daily routine

Processes in our organism are subjected to biological rhythms that are set by the inner clock. Our inner clock is directed by the release of certain hormones. One biological rhythm is the sleep-wake-rhythm which is influenced by the sleeping hormone melatonin. Melatonin is increasingly produced in darkness and is responsible for getting tired.

The time shift leads to fluctuations in the bio rhythm and affects our sleep-wake-rhythm. The change to summertime equals a mini-jetlag. Only when our inner clock becomes used to the new daily routine, the uncomfortable side effects are reduced.

Rested in spite of time shift

With the following simple tricks you get accustomed much faster to summertime. You can start a couple of days before the actual change takes place:

Modify your waking time a couple of days before the time shift. Get up and go to bed half an hour earlier than you are used to.
On Saturday, forward your meal times half an hour.
Regularly spend time outside. Do long walks in fresh air. This helps you to reset your sleep-wake-rhythm.
A balanced diet supplies you with the vitamins and trace elements needed.
In case you are suffering under sleep disturbances, avoid chemical sleeping pills. They interfere with the course of the sleeping phases. Better try herbal teas with valerian, hops and balm.
Relaxation techniques like yoga, autogenous training or progressive muscle relaxation successfully support falling asleep.
A proper sleeping underlay (natural sleeping system, orthopedic pillow, sheep-wool-duvet) as well as a comfortable sleep surrounding support healthy sleep and adaption to summertime.

Healthy lifestyle

A healthy lifestyle with exercise in fresh air, a balanced diet and regular sleep-wake-rhythm considerably eases the change to summertime.

Imagesource: @fotolia

Time shift

27. October 2017 von Redaktion Leave a Comment

How to prevent a mini-jetlag

Soon, it is going be time again. Time, to set the clocks back from 3.a.m. to 2.a.m. More precisely, on Sunday, October 29^th 2017. The initial plan was to save energy, meanwhile the result is very questionable. But, one thing is certain: the time shift has several negative impacts on the human organism. The consequences differ individually. Each human being has an inner, biological clock controlling the sleep-wake-rhythm. The imminent time shift is going to disturb this rhythm, similar to a jetlag.

Consequences

Normally, the time shift in October is not as hard to cope with as the one in spring. But, many women, children as well as elderlies and sensitive people, strongly feel the longer day and need a couple of days to balance the biorhythm. Some symptoms are:

tiredness, fatigue
problems to fall asleep and to sleep through
concentration disturbances
irritability
depressive moods

Prevention

Unfortunately, you can’t go by the hope that the time-shifts are going to be ceased. You only have the chance to attune to a mini-jetlag and to prevent from negative consequences.

It makes sense to prolong the days before the actual shift. Going to bed 15 minutes or half an hour later makes it easier for your body and your mind to adapt to the new time. Healthy nutrition, rich in vitamins and proteins, supports your organism and gives power. Furthermore, it is advisable to regularly spend time outdoors. Best time is lunchtime. Daylight sets the inner pace and helps to stabilize the day-night-rhythm. Combined with a regular daily routine as well as sufficient movement these measures surely support you in minimizing your symptoms. A certain amount of humor and positive perception are helpful for all suffering under the time-shift – the 29^th of October has 25 hours – one extra hour, especially for you.

Imagesource: @aboutpixel

Source: Editorial – Simply healthy sleep

Time shift

24. March 2017 von Redaktion Leave a Comment

It’s about to happen again in the night from Saturday to Sunday. We are changing from normal time (= winter time) into summer time. The clocks will be set from 02.00 a.m. to 3.00 a.m. Besides spring fever, time shift, too, affects the organism. The time shift might lead to concentration difficulties, tiredness and head ache. Often, elder people, infants and small children as well as employed with a strict schedule suffer under difficulties. Depending on the personal biorhythm, it will be hard to cope with the missing hour.

Getting up revived made easy

Normally, early birds, also known as “larks”, have fewer difficulties. For night persons on the other hand, getting up in the morning after the time shift becomes harder.

In case you are sensitive to the time shift, best prepare yourself in advance. With simple measures you will accustom your body. You are going to get up on Monday revived and full of power.

Hints for a good start in the new week after the time shift

Follow the advices of sleeping expert Prof. Dr. h.c., Günther W. Amann-Jennson and you will have no restrictions.

Change your rhythm of life and time for eating: already one day before the actual time shift, try to change your rhythm as well as your eating times. Get up, eat and go to bed half an hour earlier. On Sunday, do everything one hour earlier than you normally do.
Walks in fresh air, vitamin-rich diet: an expanded walk in fresh air supports the change of your inner clock. Also, a vitamin-rich diet is helpful during the time of change. Try to avoid caffeine-containing beverages at least three hours before going to bed.
Herbal teas and relaxation: if sleep just won’t come, take advantage of herbs facilitating falling asleep. Hops, valerian and balm, for example. In addition to that, try some relaxation exercises.
Good sleeping underlay and comfortable bedding climate: care for a good sleeping underlay, a proper pillow as well as a comfortable bedding climate. These things, too, will make adaption to summer time easier and support healthy sleep.

Seek medical advice if you suffer under time shift problems for a longer period of time.

Imagesource: @fotolia

When the inner clock becomes disturbed

31. October 2016 von Redaktion Leave a Comment

Jetlag is one of the most common reasons for an unbalanced inner clock. Most of the time a jetlag occurs when flying over different time zones. The sleep-wake-rhythm is tangled up and it takes a couple of days to get used to the new situation. But not only a journey is able to unbalance our inner clock. The time shift, too, can be responsible for that.

Consequences of an undesired change of the rhythm

When the inner clock is unbalanced the consequences might last one week or longer. Side and after-effects often are problems to fall asleep and to sleep through, daytime sleepiness, problems with digestion, difficulties in performance, lack of concentration or irritability. After a phase of resynchronization the body gets used to the new rhythm and the inner clock evens out again.

Mini-jetlag without journey

The time shift equals a mini-jetlag. Twice a year, our organism and our inner clock are exposed to this change. Even when we talk about a very small time shift (one hour forward resp. backward) it might have a severe impact on our body. As a consequence to the time shift, especially sensitive persons often suffer under tiredness, problems with digestion, problems to fall asleep and to sleep through but also under cardio-vascular-problems. The start into a new week, too, might lead to similar symptoms like a mini-jetlag, especially when the sleep-wake-cycle suffered greatly during the weekend.

Mini-jetlag due to work

Not only travelling and time shift may lead to a mini-jetlag. In everyday working life symptoms similar to a jetlag might arise. Shift workers, hospital- and nursing-staff often are concerned by these symptoms. Irregular working times as well as a shifted day-night-rhythm due to night work might cause a mini-jetlag. People concerned often suffer more frequent under health problems than people with a regular sleep-wake-rhythm. Due to the constant change, the body has no chance to get used to a natural rhythm. When you are sleeping during the day you often also suffer under a diminished sleeping quality. Daylight, room temperatures and noise significantly influence sleeping quality. Especially people who constantly have a change in their sleep-wake-rhythm should pay more attention to a sufficient sleeping hygiene. With a proper sleeping system the sleeping quality will improve and the deficit easier balanced. The SAMINA sleep-healthy-concept offers a high value for people concerned. Orthopedic sleep-healthy-products support the natural sleep and care for an optimal support of your body. So, the regenerative sleeping process is perfectly supported, too.

Receive further information in our sleep-healthy-guidebook “sleep yourself young, fit and successful”, free of cost.

Imagesource: @fotolia

Changing the clocks in October

27. October 2016 von Redaktion Leave a Comment

It’s time again: in the end of October the clocks are going to be set back to “normal time” again. Apparently a simple action yet with a sometimes significant impact on our health.

Control of the inner clock

The human being and its organism are subjected to different rhythms: the change of the seasons or of day and night, for example. But, also over a day there are certain ups and downs an organism is connected with (circadian rhythm): body temperature, blood pressure and pulse frequency and especially the release of the hormones out of the adrenal cortex. The stress hormone cortisol is one of the hormones produced and released in the adrenal cortex that might be affected by the time shift and that is directly influencing our sleep behavior.

Relating to our inner clock and therewith to our inner rhythms, light is an important control factor. The natural change of light and darkness influences the release of serotonin (happy hormone, produced in day light) and melatonin (sleep- and regulation hormone that needs darkness).

Effects

Any time shift, however small it may be, causes a change of the natural rhythms as well as of the light conditions. Sleep disturbances and therewith lack of sleep, unbalanced hormonal balance up to heart problems are possible consequences of the time shift. The German health insurance (DAK) noticed over a period of almost ten years that during the first three days after a time shift 25 % more people with heart problems are admitted to the hospital than on the annual average.

Further common “side effects” of the time shift:

Depressive state
Irritability
Lack of concentration
Digestion problems

Remedy

Already start a couple of days before the time shift to go to bed and to eat a couple of minutes earlier (10 minutes). To take the strain off the digestive system eat easily digestible foods in the days before and after the time shift.

If possible, avoid every other factors that additionally might negatively influence your sleep: excessive alcohol, nicotine, debates, time in front of the TV or computer.

Place increased attention to sleep enhancing possibilities: an evening walk in the darkness supports melatonin production, relaxation exercises and a cozy conversation with a glass of red wine. Turn your bedroom into a wellness oasis and your bed into a retreat.

All these things support the necessary change of the inner rhythms. Your organism, your well-being and your health will be very grateful!

Receive further information in our sleep-healthy-guidebook “sleep yourself young, fit and successful”, free of cost.

Image source: @fotolia