Sleep peacefully despite the time change

“Inner Calm” & “Melatonin” – gently through the adjustment phase

Hand on heart: The time change is like an uninvited guest suddenly standing in your living room. Officially, the clock ticks differently, but the body stubbornly sticks to the old rhythm. The head says "early", the gut disagrees – and there it is, that little inner time shift. But with smart routines, this phase can be made much more relaxed: targeted light in the morning, deliberate wind-down in the evening, and nutrients that support the body during this transition. With our helpers “Inner Calm” and “Melatonin”, this little everyday time travel becomes a gentle transition instead of a bumpy adjustment.

Interestingly, many of these strategies also work during longer trips across multiple time zones. The combination of bright morning light, dimmed light in the evening, a short melatonin phase, and patient habits has proven to be an effective principle – both for time changes and for jet lag.

The products in focus

Inner Calm

This product contains B vitamins such as B1, B6, B12, and folate, which contribute to normal psychological function and help reduce tiredness and fatigue. The formula is complemented by herbal companions such as ashwagandha, valerian, lemon balm, or lavender, which are traditionally used in the evening and integrate well into a relaxation routine.

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Melatonin

Melatonin helps reduce the time it takes to fall asleep, with the positive effect occurring with 1 mg of melatonin shortly before bedtime. Additionally, melatonin may help alleviate the subjective feeling of jet lag when at least 0.5 mg is taken according to label instructions. Always pay attention to the recommended intake on the label, especially for short-term use around the adjustment phase.

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Your 7-day plan around the adjustment

Three days before

Start preparing now. Create a fixed “wind-down time” in the evening of about 60 minutes without screens and integrate “Inner Calm” into your evening routine as per label. At the same time, it helps to avoid caffeine from early afternoon and to darken the bedroom well.

Two days before

Now it gets more specific: move your bedtime forward by about 15–20 minutes. A light dinner and a short breathing exercise (such as the 4-7-8 method) support the wind-down. In the morning, the opposite is important – open the window right after getting up or step outside briefly to soak up daylight.

One day before

Solidify your ritual: perhaps read a few pages, take a warm shower, and put your phone in flight mode. “Inner Calm” is taken as recommended – botanical companions are traditionally used in the evening. Prepare everything for the night: curtains closed, room comfortably cool, and a short to-do list for the next day to keep your mind clear.

Day of adjustment

Today, consistency is key. Incorporate physical activity during the day and avoid naps as much as possible, even if you feel tired. Melatonin now comes into play: for the approved effect, take 1 mg shortly before bedtime (please follow dosage per label). Dim the lights in the evening and go to bed at the new time – even if it feels unfamiliar at first.

One day after the adjustment

The first day after the time change: deliberately seek out a lot of light in the morning and dimmed light in the evening. If needed, you can use melatonin short-term again as you did the day before. “Inner Calm” remains part of your evening routine to support psychological function with its B vitamins.

Two days after the adjustment

Stability is now key. Stick to your bedtime without major time shifts. A light stretch or a walk in the early evening is beneficial, while screens should still be avoided 60 minutes before bed. Do a quick check-in with yourself: do you already feel more adjusted? Then you can slowly taper off melatonin.

Three days after the adjustment

The routine is in place – stick to it. Use melatonin only if it really seems necessary. “Inner Calm”, however, can remain a regular part of your evening habits, even beyond the adjustment phase.

Gentle routines that always help

Regardless of the time change, there are habits that improve your sleep in the long term. This includes dimming lights in the evening and putting screens aside in good time. Caffeine should be avoided in the afternoon, and light evening meals are easier to digest. A personal relaxation ritual – whether reading a few pages, a breathing exercise, or a cup of warm herbal tea – signals the body that it's time to wind down. In the morning, soak up daylight, and in the evening, go to bed at roughly the same time.