When the clocks go forward on Sunday March 29 for the official start of British Summer Time, it is somewhat a double-edged sword. We are happy to see the start of lighter evenings and longer days, but we also lose an hour in bed.Missing one hour’s sleep may not seem a great deal, but it can have a negative effect on our body clock, taking up to a week to re-adjust and get back to a normal routine. Here is some helpful advice from bed specialists www.dreams.co.uk to help cope with the clocks going forward this weekend.
Be prepared
A few nights before the clocks are due to change, start going to bed a little earlier. This should ensure that it is easier to wake up, and the adjustment will not be as much of a shock to the system.
Lisa Artis of the Sleep Council explains: “Some people suffer with fatigue cognitive slowing, mood problems and slower reaction times when they miss out on sleep. Studies have shown an increase in heart attacks, traffic accidents and workplace injuries in the days following the shift to British Summer Time.”
Lisa advises: “You can prepare in the days leading up to the time change. Start the Wednesday before: go to bed 10-15 minutes earlier each night, and wake up 10-15 minutes earlier each morning. When Sunday arrives, you will already be adjusted. This is particularly helpful for those with young children.”
Sleep in on Sunday, if you can
For those not in a position to prepare in advance, if there is an opportunity to sleep in, simply ignore the change in time and sleep through that missed hour on Sunday morning. However, it is advisable not to snooze for too long, as this could impact the body clock for the following day, making it even harder to adjust.
Compensate on the Sunday night
For those who cannot avoid losing the hour’s sleep, it is a good idea to compensate by heading to bed a little earlier on the Sunday night. This is particularly beneficial for those who rise early on Monday mornings and need to be refreshed for work.
For anyone finding it hard to cope with that Monday morning early start, the Dreams Sleep Matters Club offers some tips on how to get out of bed in the morning when you don't want to.
Change the time on the clocks the night before
Don’t leave it until the morning to change the clocks – do it before going to bed, otherwise there is a risk of oversleeping, which could be a disaster for anyone who needs to be somewhere important. It is also a good idea to change all the clocks in the house at the same time, so none are missed.
Have an afternoon nap
If it is not possible to grab some extra sleep the night before, or to go to bed early on Sunday night, then perhaps a forty winks power nap on the Sunday afternoon might be the solution. However, it is advisable to keep any naps short, or they could have a negative effect on sleep at night. Always set an alarm – even if just taking a short nap. Health and fitness expert, Peta Bee, offers some top tips for napping on the Dreams Sleep Matters Club web site.
Don't worry about not sleeping
The change in sleeping pattern – even just an hour's difference – can throw a person’s body clock off kilter for a few days. However, anyone struggling to get to sleep should try not to worry, as this can just make the problem worse. There are various activities and solutions that can help, for example, eating cherries or these other sleep-inducing foods, or trying one of these sleep remedies from around the world. The Dreams infographic ‘How To Get a Better Night’s Sleep’ has further tips and advice.
Keep the light out of the bedroom
Sunlight naturally wakes us up, and with the clocks going forward, the sun will seemingly rise earlier. While sunlight is a positive way to wake up, it will not help combat that rogue lost hour’s sleep. Invest in some blackout blinds and ensure all nooks and crannies around the blinds and curtains are blocked. It can be difficult to get up for work on a Monday morning at the best of times, so be sure to catch up on that lost hour.
Create a relaxing sleeping environment
To ensure a good rest on the Saturday night, creating an atmosphere conducive to sleep is essential. Interior designer, Joanna Thornhill, recently explained how you can make your bedroom a relaxing retreat on the Dreams Sleep Matters Club. Designer Ella Jade also has tips on how to use colour schemes to create a more relaxed atmosphere.
Keep children awake longer on Saturday night – or tire them out
If you want to avoid the children waking up early on the Sunday morning, then try tiring them out and keeping them awake a little longer on the Saturday night. To avoid disrupting their bedtime, however, try wearing them out during the day with games and activities that may help them sleep for longer naturally. Going forward, lighter evenings can play havoc with bedtime routines, as children will often want to stay up later, so it is important to maintain their usual schedules as far as possible.
Make the most of the extra hour awake
Obviously, getting a good night’s sleep is of huge benefit, but there’s also much to be said for making the most of the extra hour awake. Grab a healthy breakfast and maybe go out and get some exercise, to help stay more alert and awake. This also helps to promote a better night’s sleep generally. Tai chi or yoga is a great way to start the day without being too strenuous, while exercise such as swimming or cycling has a reasonably low impact on the body, so won't be too much of a shock first thing in the morning.
More advice on sleep and wellbeing can be found on the Dreams Sleep Matters web site at www.dreams.co.uk/sleep-matters-club/