With Daylight Savings approaching, sleep schedules often take a hit – but these tips can help to keep your sleep regular.
Spring has arrived, and before this month concludes, summer will be upon us. On March 29, the clocks will spring forward and British Summer Time will commence.
This brings brighter evenings – but one hour less in bed. This can prove a challenging transition, but with a few simple adjustments, the shift can be made more manageable.
Dr Tim Mercer, an NHS GP partner and GP trainer with Opera Beds has revealed some of his leading recommendations for easing this changeover period. He outlined why Daylight Savings can prove difficult to adapt to as well, reports the Express.
It’s entirely related to the amount of light we’re exposed to.
Dr Mercer stated: “Exposure to morning daylight suppresses melatonin production, waking us up and keeping us alert during the day.”
“During the evening and in darkness, melatonin production increases, signalling to your body that it’s time to sleep.
“With the later onset of darkness after the clocks go forward, your body may delay melatonin production, potentially making it harder to fall asleep at your usual time.
“This shift can lead to temporary disruptions in sleep patterns as your body adjusts to the new schedule.”
He added: “As the clocks go forward and we move into British Summer Time, we lose an hour of sleep, which can upset our internal body clock.
“If you have a good sleep routine, you may consider moving it forward by 10-15 minutes in the days leading up to the change.”
It’s also worth being mindful of your eating patterns, and to achieve the best night’s sleep, we ought to have dinner – typically the largest meal of the day – three hours before turning in.
He said: “On Sunday, March 29, eat dinner an hour earlier than usual. Where we’re losing an hour, eating too close to your bedtime can disturb your sleep and cause indigestion. You should aim to finish dinner a few hours before going to bed.”
Another approach to improving your sleep is keeping active, according to Dr Mercer: “Longer daylight hours provide more opportunities for outdoor activity, which can benefit your sleep.
“Engage in regular exercise, such as walks or outdoor sports, but avoid vigorous activity too close to bedtime, as this can be stimulating.”