Talk about mixed feelings.
This Sunday, October 27, we will be setting our clocks back one hour for Daylight Savings Time (DST), to make the most of the light during the day, giving us brighter mornings and some much-needed Vitamin D.
But while gaining an hour in bed may seem like a fantastic perk, the clocks moving back to may actually have longer-term and lasting impacts on our , with experts raising concerns around cardiovascular activities, health and general .
‘You may not think that a one-hour adjustment to your bedtime would make a difference, but it can,’ explains Lisa Artis, deputy CEO of
‘It might only be 60 minutes – but it can be surprisingly challenging, with some struggling to sleep at night and adjust to a different routine.
‘Moving our clocks back an hour resets our circadian rhythm, which means for a few days our own internal body clocks are out of sync with our normal day and night cycles.’
In fact, have found that the clocks going backwards can impact our energy and sleep levels, with some people never fully adjusting to the change leading to circadian misalignment, which can lead to severe or , including cardiovascular disease.
So how can we limit the impact that DST has on our sleep?
Get outside
Natural light drives our circadian rhythms, which can only mean one thing; it’s time to become a morning person.
According to the Sleep Foundation, exposure to sunlight can alleviate tiredness, and spending time outside can also suppress the production of melatonin, a hormone released in the evening to .
‘This is particularly important in winter, as the UK experiences less daylight during this time, and it can be difficult to get as much natural light as we would ideally have,’ explain experts from Coast Road Furniture.
‘Working in natural light can be challenging in the winter, but good opportunities to get outside include the morning commute or a lunchtime walk.’
The fresh air is also great for our mental health and will help to reset our biological clock.
Gradually shift your bedtime
Dr Seeta Shah, a Sleep Adviser for Panda London, says one of the best ways to help your body adjust to a sudden change is to make it feel less sudden.
We know what you’re thinking, go on holiday, and honestly, you’re so close. While she does suggest more downtime, it’s less abroad and more aboard your bed.
‘In the days leading up to the clock change, start shifting your bedtime 10-15 minutes earlier each night,’ she says.
‘This gradual adjustment helps your body acclimatise to the time change without feeling a sudden shock.’
She continues to say that by the time you wake up on Sunday, or rather, go to bed that evening, your internal body clock will be almost itching to go to sleep.
Boost your sleep hygiene
While your evening espresso may be getting cut, it’s fine because it gives you time to practise good sleep hygiene. According to the Sleep Charity, this will not only enhance your chances of falling asleep but also help you stay asleep.
To do this, get settled in your cosy bedroom environment and practice a wholesome evening routine. That may include avoiding electronics before bed, limiting caffeine, meditating, reading or creating an extra comfy sleep environment.
‘The perfect sleeping environment is cool, quiet, dark and clutter-free,’ says The Sleep Charity.
‘Remember you need a comfortable bed to sleep on, a supportive pillow and appropriate bedding.’
Just remember that when you’re setting up your room, you want it to be just the right warmth, not too cold or too hot, as this can impact your sleep.
‘A room temperature below 12 degrees Celsius can make it harder to drop off, so keep an eye on your room temperature. An ideal bedroom temperature is around 16-18°C,’ The Sleep Charity adds.
Stick to a sleep routine
Yes, you read that right. Sleep routines aren’t just for adorable little babies, they’re for fully functioning, adorable adults like you, and they’re especially important during daylight savings.
To help your body clock adjust to the time difference, The Sleep Foundation suggests going to bed and waking up at the same time every day.
Dr Shah agrees with this, explaining that ‘consistency is key for maintaining healthy sleep patterns’.
The routine helps your body adjust and reduces feelings of grogginess and fatigue. It also has positive effects on your cardiac health, strengthening your circadian rhythm.
Don’t rely on caffeine
It’s a tale as old as time, when you’re tired, you have coffee, or an energy drink, or maybe both if things are really dire, but Dr Shah says this could create more problems than solutions.
‘While caffeine can temporarily boost energy, it may also disrupt your ability to fall asleep,’ she explains.
‘Limiting coffee and other caffeinated drinks in the afternoon and evening will make it easier for your body to adjust to the earlier sleep times.’
Monitor your evening meals
In addition to monitoring your caffeine intake in the latter part of the day, Dr Shah says your evening meals are also an important factor to consider.
She says you should try and eat your evening meal two to three hours before bed as ‘this gives your body time to digest and prevents discomfort that could disturb your sleep as you adjust to the new schedule.’
Prioritise exercise
You know how when you want your puppy to sleep well, you take them to the park and let them run around until their heart is content? Turns out that the same goes for us humans.
According to Dr Shah, if you exercise more during the day, you’ll likely have a better sleep that night, and it will help regulate your body’s internal clock as well.
‘A moderate workout in the late afternoon or early evening can help you feel more tired at night, making it easier to fall asleep and stay energised throughout the day after the change,’ she says.
While most of us will get used to the change within a few days, if you need any further help with your sleep, then you can contact The Sleep Charity’s for additional support.
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