Gone are the days of enjoying daylight until 9pm. The clocks officially go back an hour which also means we get an extra hour of sleep. There have many various studies on how daylight savings affect our body but none seem to give any real facts on whether it affects us in a negative way or a positive way. Below are tips on how to adjust to the time change.
- Enjoy sleeping in – This is the one day of the year that you can actually sleep in and at the same time not get up any later, so make the most of it! Having said that aim to keep your sleeping pattern regular before and after the clock change, especially the time you get up in the morning, as this will help limit its impact on your night time sleep quality and daytime energy levels.
- Gradually transition – If you know you’re sensitive to the clock change then it is best to ease your body into the time shift. Go to bed and get up 20 minutes later three days before the change. This way your body clock will already be synced to the new time when it happens. For time-sensitive individuals like babies and toddlers it can be helpful to delay daytime naps, meals, baths and books.
- The perfect sleep environment – Since Daylight Savings is out of your control, perfect what is in your control – your sleep haven. For best-quality sleep, ensure your room is quiet, cool, dark and comfortable.
- Put away electronics – Since the clock change can disrupt your circadian rhythm (biological process that displays an endogenous, entrainable oscillation of about 24 hours…I had to look it up myself). Anyhoo minimize any other disruptions that may prevent you from achieving the perfect night’s sleep. Put away mobile phones and tablets, or put them on silent to reduce sleep interruptions.
- Exercise preferably in the morning– Exposure to morning sunlight helps to synchronize your internal body clock and adapt it to the new time. Get your light fix by going for a run or a brisk walk outside. The added tiredness will also help you to sleep better the next night.
By now many of us have learned to adjust to the time change but that doesn’t mean the transition isn’t difficult. We hope these tips make the change over much easier.
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Information courtesy of Gloucestershire Live
Feature image courtesy of sunshinecoastdaily.com
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