Summer time and winter time and what they do to your sleep
Short answer: Twice a year the clocks move by an hour, and many people notice it in their sleep for a few days. With a little preparation, fixed routines and a pleasant bedroom, the change can be made gentler.
When do the clocks change
In Denmark we switch to summer time on the last Sunday in March, when the clocks go forward an hour. We return to standard time, often called winter time, on the last Sunday in October, when the clocks go back an hour. In spring we therefore lose an hour of sleep that night, and in autumn we gain one. It sounds like very little, but the body's internal clock follows light and habits, and it takes a few days to adjust to the new time.
Why the body reacts
The body's daily rhythm is set mainly by light, mealtimes and regular routines. When the clocks change, light and habits are suddenly an hour out of step with what the body is used to. In spring it feels like getting up an hour earlier, and many people find it harder to fall asleep in the evening. In autumn it is usually easier, but some people wake too early for a while. Most have adjusted after about a week, without needing to do anything special.
Prepare a few days before
It can help to shift your bedtime gradually. Go to bed 15 to 20 minutes earlier or later each evening in the days before the change, depending on the direction. Eat dinner a little earlier or later too. Get out into daylight in the morning after the change, as morning light helps the body reset its clock. Avoid long naps in the afternoon, and be careful with coffee late in the day. If you have ongoing sleep problems, talk to your doctor.
Soft clothing for the first mornings
The first mornings after a clock change can feel heavy. It helps to have clothing ready that is easy to put on and comfortable to wear. Soft sweatpants and a jumper that work both for morning coffee and for a short walk in the daylight make it easier to get going. See bamboo sweatpants for women. In autumn the mornings are dark and cold, so a warm layer within reach is a good idea before you head out of the door.
Clothing for a long day
When your sleep is a little disturbed, the rest of the day can feel longer too. Comfortable clothing that does not pinch makes a long working day easier. Trousers in a soft fabric with an elastic waist work well both in the office and at home. See bamboo trousers for women. Choose a style that looks neat, so you can wear it all day without changing. That is one less thing to think about in a week when you have a little less energy than usual.
The bedroom after the change
In spring the evenings get lighter after the change, and that can make it harder to fall asleep. Blackout curtains help. In autumn it gets dark early, and many people feel like going to bed too soon. Try to keep your usual bedtime, so you do not wake in the middle of the night. A cool room, a suitable duvet and sleepwear you like create the best conditions. Many people choose the pieces that others are happy with too. See bestsellers for women.
Frequently asked questions
When does Denmark switch to summer time
On the last Sunday in March the clocks go forward an hour. On the last Sunday in October they go back an hour.
How long does it take to get used to the clock change
Most people have adjusted after a few days to a week. Morning light and regular routines help.
What can you do to sleep better after the clock change
Shift your bedtime gradually beforehand, get out into daylight in the morning and avoid late coffee. Talk to your doctor if problems persist.
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