Overview
- The clocks will be set back one hour in the night of 24–25 October 2026, moving Germany from summer time to winter (normal) time.
- Sleep specialists recommend beginning at least seven days before the change by shifting bedtime and wake time in small steps of about 10 minutes per day or 15–20 minutes every two days.
- Timed light exposure is key: get natural daylight soon after waking to suppress melatonin and avoid screens 30–60 minutes before bed to support the new schedule.
- Health experts warn against quick fixes such as alcohol or unsupervised melatonin because they can worsen sleep quality and carry risks.
- Publishers are offering free downloadable guides and checklists that explain the 7-day method and practical routines, with most downloads requiring a free registration.