As the clocks are due to be turned back an hour this weekend, you might find yourself feeling a bit out of sorts as your body adjusts to the change.
This year, on Sunday, 27 October, the clocks will be set back an hour. Every year, at 2am on the last Sunday of October, the clocks are adjusted.
“The change in time and light disrupts our circadian rhythms, which is the system the body uses to tell when it’s time to sleep and wake up,” explain the experts at CBD.co, a top online marketplace for CBD products.
However, they suggest that it doesn’t have to be entirely disruptive, sharing a method that can help you swiftly adjust to a new schedule.
They advise: “All you need to do is carefully control the colour and intensity of the light in your room as you prepare for bed.”
The professionals further suggest that as the change draws near, “you progressively shift the intensity and tone of light in your home, creating a gradual change.”
The trick of light exposure – and how it functions
Gradually dim lights before bed
Begin by lowering the lights in your living room and bedroom an hour before bed. This decrease in brightness signals to your brain that it’s time to relax and promotes the release of melatonin, the hormone that triggers sleep.
Shift to warm-toned lighting
As part of this gradual transition, the experts recommend replacing white or blue-toned lights with warmer, amber shades, explaining: ” Warm light has a calming effect, simulating sunset and natural evening light, supporting the body’s natural sleep cycle.
“Blue light emitted by electronic screens should be avoided, so try putting your devices away before bedtime.”
Consistent timing
Consistent timing is key when adjusting to the new sleep schedule. It’s recommended to shift your sleep pattern gradually, by about 1530 minutes each day.
This methodical approach allows your body to adapt smoothly to the change, avoiding the jolt that daylight savings can sometimes cause.
A spokesperson for CBD. co remarked: “Aside from adjusting how much light you’re exposed to at night, several other sleep hygiene practices can make you feel significantly more alert and rested during the daylight savings time shift.
“The first is maintaining a consistent sleep schedule. Going to bed and waking up at the same time every day, even on weekends, helps regulate your body’s internal clock.
“This is especially important during daylight savings, as the sudden shift can confuse your circadian rhythm, leading to grogginess and lack of sleep.”
The experts concluded: “As well as using light to create a calming atmosphere before bed, activities like reading, meditating, or gentle stretching signal to your body that it’s time to wind down.
“The environment of your bedroom is also really important; it should be cool, quiet, and dark. Avoid caffeine and heavy meals close to bedtime, as they can interfere with your ability to fall asleep.”