Longer days here again at last as the clocks go forward for summer
A TOP pharmacist has been sharing tips on how to get a better night sleep as clocks go forward this weekend, marking the start of British Summertime.
Daylight saving hours begin at 1am on Sunday, March 28, as clocks are set to go one hour forward.
That means we will all lose an hour’s sleep, while getting the recommended eight hours is proving more difficult than ever due to the coronavirus pandemic, according to experts.
Shaeeb Ali, an advanced clinical practitioner at private healthcare service and online pharmacy Medsonline247, has shared his methods on how to get a good night’s sleep as British Summertime begins.
He said: “Although we only lose an hour’s worth of sleep when the clocks spring forward, moving time in either direction resets our circadian rhythm. This means that for a few days, our internal body clocks become out of sync with our normal day and time cycle.
“Some people will feel little effect from the clocks changing. However, for others, such as those already struggling with insomnia, the change is likely to be quite noticeable.
“There is a lot of uncertainty in the UK at the moment due to the pandemic and the third lockdown, which is likely to have a further influence on sleeping patterns. “The biggest player in establishing day and night cycles is light, so expose yourself to natural or artificial light the following morning. This will help to suppress melatonin levels and make you feel less sleepy.
“If you feel tired in the afternoon, skip the nap and go outside for some fresh air to help reset your biological clock. And, as always, practice good sleep hygiene by limiting alcohol, caffeine, and blue light intake from devices before bedtime.”
“Low blood levels of vitamin D are also associated with decreased sleep time and efficiency and increased daytime sleepiness. Our skin produces vitamin D through exposure to natural sunlight, so usually, we’d receive our daily intake by spending time outside.
“However, as a result of people spending more time indoors due to the government-ordered lockdowns, some may have been deprived of vitamin D.
“As a result, I see no harm in supplementing with vitamin D on a year-wide basis. Many years of safety data has shown that side effects are very likely to be non-existent for otherwise healthy individuals with no chronic diseases or conditions.
“However, the elderly and those who have diagnosed chronic conditions are at risk of overdosing and developing high calcium levels, also known as hypercalcaemia. Because of this, they should always consult a health professional prior to supplementing with vitamin D.
“Another great and natural form of relief, that can help to settle you at night, is herbal remedies such as milk thistle. Traditionally used to treat stomach pain or indigestion, milk thistle contains silymarin – an active ingredient that can help to strengthen your immune system and has a range of health benefits.”