You don’t need to suffer through clock changes
THE clocks go back this weekend and I’m not sure about you but it certainly does shake up the routine for me and not always in the best way!
There are certainly positives to the clocks going back in that it gives us all an extra hour in bed.
This thought usually fills most people with joy but the downside is that it also means we wake up in darkness and the evenings get darker more quickly, limiting our much needed exposure to natural daylight.
For those with children, like myself, it usually means a disruption to the sleep routines and this can make the few days after the clock change challenging!
Our physiology is more in sync with nature than we like to think.
We are born with an in-built circadian rhythm which relies on daylight to function well.
As the sun rises we get a subconscious and biological cue to get out and begin the day.
As the sun starts to set however it signals to us that it’s time to rest and sleep.
Our body responds to this by producing melatonin, the sleepy hormone.
Over the coming months, as we head into winter and with the clocks going back, our bodies have to learn to re-adjust to lesser daylight exposure.
For some it’s an easy transition but for most – children through to the elderly – some work is required.
Back in the cave man era, we didn’t have external sources to disrupt our natural sleep-wake cycles.
However these days there are many factors that cause havoc and confuse the body, making several bodily functions go off kilter.
I often hear my patients complaining of insomnia, feeling tired all the time, sluggish with little energy and feelings of sadness and low mood.
When we don’t get enough rest, it can go on to impact gut health, cause headaches and even immune health, making you more susceptible to catching the seasonal bugs!
The good news is that there is a lot of things that can be done to prevent this but action needs to be taken now.
Here are some ways to do this.
1. Firstly as the days get darker, light exposure is vital.
Open the curtains wide around the house and sit by windows where possible during the day.
I strongly encourage everyone to get outside during daylight hours which not only boosts the “feel good” hormones like serotonin but also gives you some vitamin D exposure.
Of course, everyone should be taking daily vitamin D supplements during winter months but any natural exposure is good.
2. For those with young children, start to bring the evening routine earlier by 15 minutes each day. This helps to prepare them and especially because the clocks go back on a Sunday this year, it’ll help the family ahead of school on Monday!
3. I cannot emphasise enough the role that exercise has on helping with adjusting to winter time changes.
Any movement is good movement and if you can get even a few minutes’ worth of a sweat and can get that heart rate up, you get a surge of endorphins which helps boost the mood and facilitates good sleep.
4. Limit your caffeine intake from 2pm in order to help the body prepare for winding down and sleeping.
Anything that will stimulate the mind will hinder the ability to get deep sleep later so switch to herbal or decaf.
5. Set alarms to regulate sleep and wake times.
We humans thrive on routine and habits so as the clocks go back, it’s even more important to have a sleep schedule that will continue a healthy circadian rhythm.
6. We can’t live without our tech devices these days and whilst they have become the gateway to most things, we have to remind ourselves that they are designed to keep us online all the time.
Draw some boundaries for yourself and give yourself a daily nightly digital detox.
At least an hour before bedtime, switch off devices because they play havoc with melatonin levels and the screens impacts sleep quality.
This is especially important for children who may be leaning on their devices more than usual due to the current situation with blended learning.
I hope these tips are helpful and certainly ones that I’ll be more mindful of adopting as we head into the darker days.