Spring Forward: 5 Essential Tips to Prepare Your Body for the Time Change
Britons, make the most of the evening light. Because there are only a few days left until the clock strikes Britain’s end of summer Time 2024 and official start of snuggle season.
This Sunday, October 27th, we will set our clocks back one hour. Daylight Savings Time (DST) makes the most of the light during the day, giving us brighter mornings and much-needed light for Vitamin D.
But while gaining an extra hour in bed may seem like a fantastic perk, the clock is ticking again. In fact, it can have a long-term and lasting impact on our sleep. With 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 of 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.’
‘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.’
Research suggests that 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, including chronic health problems like cardiovascular disease.
How to 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 that makes us tired.
‘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 good for your mental health and can even help reset your biological clock.
Change Your Bedtime Gradually
Sleep Consultant Dr. Seeta Shah says one of the best ways to help your body adapt to sudden changes is to make them feel less sudden.
‘Change your bedtime 10 to 15 minutes earlier each night until your clocks change,’ she says.
‘This gradual adjustment helps your body adapt to time changes without feeling a sudden shock.’
Enhancing Sleep Hygiene
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.’
‘Remember that you need a comfortable bed to sleep in, pillows to support your body and appropriate bedding.’
Stick to Your Sleep Habits
Yes, you read that right. Sleep routines aren’t just for adorable little ones. It’s for fully functioning, loving adults like you and is 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.
Don’t Rely on Caffeine
‘Caffeine can temporarily increase energy, but it can also interfere with your ability to fall asleep,’ explains Dr. Shah.
Monitor Your Dinner
Dinner should be eaten two to three hours before bed. ‘This will give your body time to digest and adjust to your new schedule, preventing discomfort that may interfere with your sleep.’
Make Exercise a Priority
Exercising more during the day will help you sleep better that night and will also help regulate your body’s internal clock.