Twice a year, the clocks in Switzerland and large parts of Europe change: at the end of March, they move forward one hour to summer time, and at the end of October, they move back one hour to winter time. What sounds harmless on paper noticeably throws many people off balance. Fatigue, difficulty falling asleep, and irritability are not uncommon in the days that follow – because your internal clock cannot be changed at the push of a button.
The short answer: During daylight saving time changes, the social time shifts by one hour, while your internal clock still follows the old rhythm. The change to summer time in spring is particularly difficult because an hour of sleep is "lost." With gradual adjustment, plenty of morning light, and stable routines, you usually adjust within a few days.
- The change to summer time (clocks forward) is harder for most people than the change to winter time.
- The effect is similar to a mini jet lag of one hour – usually over within a few days.
- Those who gently adjust their rhythm a few days beforehand will find it easier.
- Morning light and a consistent evening routine are the most effective helpers.
Why the time change disturbs sleep
Your internal clock is primarily guided by light and fixed routines. If the time suddenly shifts by one hour, the external schedule no longer matches the internal rhythm. The body still wants to sleep and wake up at the old time but has to adjust to the new schedule. This small shift explains why the days after the change can feel like a slight jet lag.
The jump to summer time is particularly tricky: an hour of night is "taken away" from us, meaning we have to go to bed earlier and get up earlier – against the natural tendency of the internal clock. The return to winter time is usually more pleasant because we gain an hour.
Summer time vs. Winter time comparison
| Aspect | Change to Summer Time (Spring) | Change to Winter Time (Autumn) |
|---|---|---|
| Clock | One hour forward | One hour back |
| Sleep at night | One hour less | One hour more |
| Perceived burden | Higher | Lower |
| Typical symptom | Hard to get out of bed in the morning | Tired early in the evening, awake early |
| Best counter-strategy | Sleep earlier, morning light | Use evening light, stay awake longer |
How to prepare gently
Instead of forcing the change overnight, it's better to gradually accustom your body to it:
- Three to four days before: Shift sleep and wake times daily by 15 to 20 minutes in the new direction.
- Adjust meal times: Meal times also act as a pacemaker – adjust them slightly.
- Dim lights in the evening: Reduce bright light before bed to get tired earlier.
- Soak up morning light: Especially before summer time, bright morning light helps to advance your rhythm.
After the change: back on track quickly
Even in the days after the time change, you can help your body. Consistently stick to the new time, even if you are tired. Avoid long naps that disturb night sleep and focus on exercise in daylight. A consistent evening routine – more on this in our guide to sleep hygiene – reliably signals bedtime to the body.
Those who are generally sensitive to rhythm changes benefit from a stable, comfortable sleeping environment. A pleasantly cool sleeping surface and the ideal sleeping temperature help the body to sleep deeply even during restless phases. If the darker winter months make you extra tired, it's worth taking a look at our article on naturally promoting melatonin.
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Frequently asked questions about time change
How long does it take to get used to the time change?
For most people, the biggest effects are over after two to four days. More sensitive individuals sometimes need up to a week for their rhythm to fully adjust.
Why is the change to summer time more difficult?
Because we lose an hour of sleep and have to get tired and get up earlier against the natural tendency of our internal clock. The return to winter time, on the other hand, gives us an hour and is easier.
Does a midday nap help after the time change?
A short power nap of 20 to 30 minutes in the early afternoon can bridge fatigue. However, longer or late naps disturb night sleep and delay adaptation.
Are children more affected?
Children often have a pronounced rhythm and are sometimes more sensitive. A gentle, day-by-day adjustment of bedtime helps them particularly – more on this in the article Child sleeps better.
This article is for general information purposes and does not replace medical advice.
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