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somnio and daylight saving time change

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In this article, you will learn how the daylight saving time change can affect your sleep and how to keep your sleep training in somnio as stable as possible during the change.

Why can the daylight saving time change affect sleep?
Twice a year, the clock is changed: one hour forward in spring and one hour back in autumn. Even though this change seems small, it can affect our internal clock.

The sleep-wake rhythm is controlled by the so-called circadian rhythm. This internal timekeeper is primarily oriented to daylight. If the clock time suddenly shifts, it can take a few days for the body to adapt again to the new rhythm.

During this time, many people experience a short “mini jet lag” – similar to after a flight to another time zone.

Typical effects can be:

  • difficulties falling asleep
  • more frequent nighttime waking
  • reduced total sleep time
  • tiredness or problems with ability to focus during the day

These changes are usually temporary and normal.

How should I handle my sleep window during the daylight saving time change?
If you are working with somnio and use a fixed sleep window, we generally recommend maintaining your sleep pattern as much as possible.

Example:
If your sleep window runs from 00:00 to 06:00, you would get up during the night of the time change according to the new clock time.

Shortly before the time change, you will also receive a note about this in the somnio app.

Can I adjust my sleep pattern beforehand?
If you know from experience that you are sensitive to the daylight saving time change, it can help to gradually adjust your sleep pattern a few days in advance. 

For example, for the change to summer time, you could:

  • go to bed about 15 minutes earlier on each of the four evenings before or
  • go to bed about 20 minutes earlier on each of the three evenings before or
  • go to bed about 30 minutes earlier on each of the two evenings before.

For example, for the change to winter time, you could:

  • go to bed about 15 minutes later on each of the four evenings before or
  • go to bed about 20 minutes later on each of the three evenings before or
  • go to bed about 30 minutes later on each of the two evenings before.

It is important that your sleep pressure in the evening remains sufficiently high and that you then return to your usual sleep window.

What helps my body adapt?
A few simple habits can help your body adapt more quickly to the new time.

In the morning:

  • get as much daylight as possible
  • open the curtains after getting up
  • take a short walk

Daylight is the most important time cue for your internal clock and supports adjustment to the new rhythm.

In the evening:

  • switch off screens if possible 30 minutes before going to sleep
  • reduce bright light

Blue light from smartphones, televisions, or laptops in particular can signal to the body to stay awake.

Important to know:
The daylight saving time change can disrupt sleep a little for a few days. Even so, try to stay as calm as possible with your usual sleep pattern and do not put yourself under additional pressure. As a rule, the body adapts again within a few days. If your sleep problems persist for a longer period of time or worsen significantly, you should seek medical advice.

Any questions?
If you have questions about the somnio app – both regarding content and technical issues – you can contact our support team at any time. You can reach us by email at support@somn.io or directly via the support feature in the app. We respond within 24 hours, seven days a week. You can reach us by phone Monday to Friday between 10:00 and 14:00 on 0341 978 528 48, excluding public holidays.