Why are sleep problems increasing? And what does the time change do to our bodies? Yves Bossart has sleep researcher Dr. Met Christine Blume for an interview.
SRF: You are a sleep researcher. Are you also a good sleeper yourself?
Christine Blume: Luckily, yes. I like to sleep and usually sleep well.
Studies show: Sleep problems are increasing. What are the reasons for that?
Stress and strain can be reasons why sleep problems have increased, especially during the corona pandemic. But you also have to recognize that it is now more accepted to address sleep problems, which contributes to the overall increase.
What are your tips for combating sleep problems?
We are rhythmic creatures. This means that the body values clear rhythms such as a regular sleep-wake cycle. Going to bed and waking up at about the same time can help the body. Exercise is also good for our sleep, physiologically and psychologically.
What also helps: a cool bedroom, i.e. 16 to 18 degrees, darkness and quiet. And warm feet.
Why warm feet?
Our body temperature drops overnight, similar to the temperature outside. Our hands and feet help regulate the body’s temperature – for example, give off heat. However, they can only do this if the vessels are wide. This is the case with warm hands and feet.
Every cell has its own internal clock.
What about watching series, reading and working in bed?
This is generally not a problem if you don’t have sleep problems. But if you’re wondering how you can improve your sleep, you should start there. So: Don’t work, read, or watch TV in bed – so that the bed is only associated with sleep.
Speaking of screen time in bed: How harmful is blue light for sleep?
We have receptors on the retina that send a signal to the internal clock. These receptors are particularly sensitive to short-wave light, which is also emitted by screens. This is how the screens communicate to us, so to speak, that it is not yet time to sleep.
You talk about the internal clock. How does this work?
Each cell has its own internal clock, which is then coordinated in the brain. The receptors on the retina are specifically there to allow us to absorb light and thus the body notices what time it is. Even blind people who can’t distinguish between dark and light can do this.
Heart attacks and traffic accidents increase in the week following the change to daylight saving time.
As a sleep researcher, how do you feel about the time change?
The time change is a short-term challenge for the internal clock – especially the change in spring. Most people need two or three days to get back into the rhythm. This is also evident in studies that show that heart attacks occur more frequently in the week after the time change to daylight saving time. Traffic accidents also increase during this time. On the one hand because of the darkness, but on the other hand because people then sleep less in the short term.
What motivated you to research sleep?
The need to contribute to the knowledge of how we humans function. Especially how social factors affect our sleep – little exercise, little daylight, a lot of light in the evening. And helping people improve their sleep.
Yves Bossart conducted the conversation as part of the “Focus” podcast. The questions and answers have been summarized and paraphrased.
Radio SRF3, Focus, April 1, 2024, 8 p.m.; Interview: Yves Bossart | Editor: Janine Durrer