WITH studies showing that the average person is already only getting around 5.91 hours of sleep per night, bedtime routines could be set for further upset when the clocks go forward by an hour at 1am on Sunday morning to mark the start of Daylight Savings Time (DST).
Since it’s still National Sleep Month, we asked an expert to explain the impact of the imminent clock change on our internal body clocks and to suggest a few tips to help make the transition to DST with minimal upset to our sleeping patterns.
Red-haired woman lying in bed under her duvet with her head poking out
Are you ready for the clocks changing on Sunday?(Axel Bueckert/Getty Images)
“When the clocks go forward by one hour in the spring, it can significantly impact people’s sleep syncing routines and overall sleep quality,” explains Rhysa Phommachanh, health and personal care specialist at Landys Chemist.
“This change effectively shifts an hour of daylight from the morning to the evening, which can disrupt the body’s internal clock or circadian rhythm.
“The sudden change means that the external cues your body uses to regulate sleep, such as natural light and darkness, are now an hour off from what your body expects.
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“This mismatch can disrupt sleep cycles, making it harder to fall asleep at your usual time and even harder to wake up feeling refreshed.”
FIVE WAYS TO BEAT THE CLOCKS CHANGING
1. Gradually wake up earlier this week
We can more likely to wake up naturally from the sunlight
We can more likely to wake up naturally from the sunlight(Alamy Stock Photo)
In the days leading up to the change, you can prepare by gradually shifting your bedtime and wake-up time closer to the new schedule in 15 to 20-minute increments.
This gradual shift can help ease the transition for your body’s internal clock.
2. Increase your exposure to natural light
Sleeping with the curtains open can aid your exposure to natural light(Alamy Stock Photo)
Alternatively, you can expose yourself to natural light in the morning to help adjust your circadian rhythm to the new time.
Going to sleep with your blinds or curtains ajar can help you achieve this.
3. Reduce your exposure to artificial light
Discovering your partner is sexting someone else behind your back can be devastating
Put your phone away when it's time for bed(Alamy Stock Photo)
In the evening, reduce exposure to artificial light, especially from screens, to encourage your body’s natural production of melatonin, the hormone that promotes sleepiness.
4. Avoid caffeine in the evenings
The effect caffeine has on sleep may create a cycle of needing more caffeine to stay awake. SrideeStudio/ Shutterstock
The effect caffeine has on sleep may create a cycle of needing more caffeine to stay awake. SrideeStudio/ Shutterstock
Another helpful tip is to avoid caffeine and other stimulants late in the day, as they can further disrupt your ability to fall asleep at the new time.
5. Home remedies to improve sleep quality
Man in pyjamas holding duvet and coffee mug
Could a mug of warm milk before bed be an essential sleep aid?(Deagreez/Getty Images)
Rhysa adds: “To further ease the transition into DST, consider incorporating natural sleep remedies into your routine.
“Warm milk, for example, contains tryptophan, an amino acid that boosts serotonin levels and promotes relaxation.
“Lavender, whether it’s through essential oils, a few drops on your pillow, or a calming cup of tea, is another excellent sleep aid, while Chamomile tea is also well-known for its mild sedative effects and can help ease anxiety before bed.
(Alamy Stock Photo)
“Additionally, relaxation techniques such as deep breathing exercises or meditation can calm the nervous system and prepare the body for restful sleep.
“A warm bath before bed can also relax muscles and signal to the body that it’s time to wind down.”