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Morning exercise and alternating showers in the morning - short naps during the day
After winter, many people are tormented by a pronounced spring tiredness, which increases with the change in time from winter to summer time on the coming weekend. They hardly get out of bed in the morning and are chronically tired during the day. Dr. Hans-Günter Weess from the interdisciplinary sleep center of the Palatinate Clinic for Psychiatry and Neurology in Klingenmünster (Rhineland-Palatinate) explains which simple measures can be taken to combat spring fatigue.
Next weekend, the clocks will be advanced one hour in the night from Saturday to Sunday (March 29/30). The biorhythm then takes a while to adjust to the shift, which leads to pronounced spring fatigue in many people. Getting up in the morning causes them considerable problems and they also feel extremely limp during the day. In the evening, however, she often cannot fall asleep properly. However, some relatively easy measures to implement can significantly reduce spring fatigue. The expert at the Palatinate Clinic, for example, mentions morning exercises as a way to activate the cardiovascular system and to drive away tiredness. "This includes morning exercise such as squats, but also alternating showers or a brush massage," the news agency "dpa" quotes the medical doctor's statement.
A short nap will drive away the tiredness
In addition to morning exercise, a light alarm clock is definitely recommended, reports Dr. Weeß continue. "The alarm clock makes sunlight similar to light in the room", to which our eyes react. The organism then suppresses the production of the hormone melatonin and in this way “we wake up faster and get used to the new sleep-wake rhythm faster,” explained the sleep doctor. While the right alarm clock and a little morning exercise make starting the day easier in the morning, a short nap is particularly helpful for tiredness during the day, according to the expert. However, this should not be too long, otherwise dream sleep would be achieved. The latter "can make us listless and listless," explained the sleep researcher. The difficulty, however, is timing. Because dream sleep can start after extremely different times. An alarm clock doesn't help here, but according to Hans-Günter Weess, a keychain in hand can fix the problem. Because as soon as the body reaches the sleep stage N2, the muscle tension subsides and the key falls to the floor, causing the person concerned to wake up in most cases. Such a ten to fifteen minute nap is extremely relaxing and also possible in the office on the chair in the workplace.
Prepare the biorhythm for the time change in good time
In a current press release, DAK-Gesundheit not only pointed out possible health risks in connection with the time change, but also pointed out options with which the impairments of the biorhythm by the time change can be minimized. For example, "one could always go to bed a little earlier and take meals earlier than usual, a few days before the change in time," reports the DAK. The health insurance company also recommends taking a short break during the day if you are very tired. However, the DAK also points out the positive effects of a short walk in the fresh air. Stimulating drinks such as coffee or caffeinated refreshment drinks are not recommended. "No addictive substances, no caffeine in an increased form" is also the advice of Dr. Weess. Although these would have a stimulating effect in the short term, "but if the dose turns out to be higher than usual, there will be a low afterwards." They are therefore completely unsuitable to remedy spring tiredness. (Fp)