This weekend, we get an extra hour of sleep. Good news in the short term, but it also marks the definitive arrival of autumn with its short and dark days. How can you adjust smoothly to winter time?

Positive effects

Winter time has short-term positive effects: an extra hour of sleep makes us more alert in traffic and in the beginning there is still plenty of sunlight in the morning. However, in the long term, the time shift disrupts our body clock and negatively affects our mental health.

Mental health

Dark days have a negative effect on mental health. We have trouble sleeping and feel more stressed. The cause? Less daylight. You leave for work in the dark and return when the sun has already set. In the evening, we are once again exposed to artificial blue light from television screens and smartphones. This light slows down the production of melatonin, the sleep hormone, and disrupts our sleep rhythm.

What can we do about it?

1. Get some fresh air during your lunch break

   Enjoy natural daylight during the day. Step outside during your break. Just 15 minutes of sunlight can significantly reduce the impact of artificial light in the evening.

2. Adjust your smartphone light

   Using a blue light filter on your smartphone can reduce the negative effects of artificial light. Even better is to put your smartphone away in the evening, especially just before going to bed.

3. New habits

   Do not change your body clock all at once, take your time. For example, by shifting your habits by 10 minutes per day. Within a week, your body clock adjusts without drastic changes.