On Sundays, clocks go back one hour. (Photo: Getty Images)
Britons, make the most of the evening light. Because there are only a few days left until the clock strikes Britain’s end. summer Time 2024 and official start snuggle season.
Talk about mixed emotions.
This Sunday, October 27th, we will set our clocks back one hour. Daylight Savings Time (DST)It makes the most of the light during the day, giving us brighter mornings and much-needed light. Vitamin D.
But while gaining an extra hour in bed may seem like a fantastic perk, the clock is ticking again. Greenwich Mean Time (GMT) In fact, it can have a long-term and lasting impact on our company. sleepWith experts raising concerns about cardiovascular activity, health and general productivity.
‘You might not think that adjusting your bedtime by an hour will make a difference, but it does,’ explains Lisa Artis, Vice President. Sleep charity.
‘It may only take 60 minutes, but it can be incredibly difficult, including difficulty sleeping at night and adjusting to a different routine.
It might be a little harder to wake up at this time next week. (Photo: Getty Images)
‘Moving your clocks back one hour resets your circadian rhythm. This means that for several days our internal body clock is out of sync with the normal day and night cycle.’
in fact, research Turning the clocks back can affect our energy and sleep levels, and some people find that they are unable to fully adapt to the changes, which leads to circadian imbalances, which can lead to serious or sleep problems. chronic health problemsIncludes cardiovascular disease.
So how can we limit DST’s impact on sleep?
go outside
Natural light drives our circadian rhythm, which can only mean one thing. It’s time to become a morning person.
According to the Sleep Foundation, exposure to sunlight can relieve fatigue, and spending time outside can also suppress the production of melatonin, a hormone secreted in the evening. makes us tired.
Exposure to sunlight relieves fatigue. (Photo: Getty Images)
‘This is especially important in winter as the UK has less daylight during this period and it may be difficult to get as much natural light as is ideal,’ explain the experts at Coast Road Furniture.
‘Working in natural light can be difficult in the winter, but there are great opportunities to get outdoors, whether for a morning commute or a lunchtime walk.’
Fresh air is also good for your mental health and helps reset your biological clock.
Change your bedtime gradually
Sleep Consultant Dr. Seeta Shah panda londonThey say one of the best ways to help your body adapt to sudden changes is to make them feel less sudden.
We know what you’re thinking, keep going. day offAnd honestly, you’re so close. She suggests more downtime, but less time abroad and more time in bed.
‘Change your bedtime 10 to 15 minutes earlier each night until your clocks change,’ she says.
Going to bed a little earlier over the next few days may help your body adjust to the time change (Photo: Getty Images/Tetra Images RF)
‘This gradual adjustment helps your body adapt to time changes without feeling a sudden shock.’
She goes on to say that when you wake up on Sunday, or rather, by the time you go to bed that evening, your body clock will be almost itching to fall asleep.
Enhancing sleep hygiene
during your evening espresso It may hurt, but that’s okay because it gives you time to practice good sleep hygiene. According to Sleep Charity, this not only increases your chances of falling asleep, it also helps you stay asleep.
To do so, settle into a cozy bedroom environment and practice a healthy evening routine. This may include avoiding electronics, limiting caffeine, meditating, reading or creating a more comfortable sleep environment before bed.
The Sleep Charity says ‘the perfect sleep environment is cool, quiet, dark and free of clutter.’
Avoid electronics before going to bed (Photo: Getty Images)
‘Remember that you need a comfortable bed to sleep in, pillows for support and appropriate bedding.’
When decorating a room, remember that you want it to be just the right amount of warmth – not too cold, not too hot. This is because it can affect your sleep.
‘Keep an eye on the room temperature as it can be difficult to fall below 12 degrees Celsius. ‘The ideal bedroom temperature is around 16-18°C,’ adds The Sleep Charity.
Stick to your sleep habits
Yes, you read that right. Sleep routines aren’t just for adorable little ones babiesIt’s for fully functioning, loving adults like you, and it’s especially important during Daylight Savings Time.
To help your body clock adjust to jet lag, The Sleep Foundation suggests going to bed and waking up at the same time every day.
Dr. Shah agrees, explaining that ‘consistency is key to maintaining a healthy sleep pattern.’
This routine helps your body adapt and reduces lumpiness and fatigue. It also has a positive effect on heart health, strengthening circadian rhythms.
Don’t rely on caffeine
You may be tempted to drink coffee, but you should actually resist. (Photo: Getty Images)
It’s a story as old as time when you’re tired. you drink coffeeOr perhaps even energy drinks, or both if the situation is really dire, but Dr. Shah says this could cause more problems than solutions.
‘Caffeine can temporarily increase energy, but it can also interfere with your ability to fall asleep,’ she explains.
‘Limiting coffee and other caffeinated beverages in the afternoon and evening can make it easier for your body to adjust to an early sleep time.’
Monitor your dinner
In addition to monitoring your caffeine intake later in the day, Dr. Shah says dinner is also an important factor to consider.
She says dinner should be eaten two to three hours before bed. ‘This will give your body time to digest and adjust to a new schedule, preventing discomfort that may interfere with your sleep.’
Make exercise a priority
Don’t forget to exercise next week. (Photo: Getty Images)
you know how when you want puppy Do you take him to the park for a good night’s sleep and let him run around until his heart is satisfied? It turns out that the same is true for us humans.
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According to Dr. Shah, exercising more during the day will help you sleep better that night and will also help regulate your body’s internal clock.
‘Moderate exercise in the late afternoon or early evening can help you feel more tired at night, making it easier to fall asleep after a change and helping you stay energized throughout the day,’ she says.
Most of us will get used to the change within a few days, but if you need additional help with your sleep, contact The Sleep Charity’s. National Sleep Helpline For further assistance.
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