READY or not tomorrow is the first day of spring which means that the clocks will be changing and sadly we’ll be losing an hour of sleep this evening.
Daylight saving time (DST) where the clocks will go forward an hour at 01:00 am into British Summer time happens to mark the beginning of spring.
The sudden change often results in us being tired from an earlier start and loss of sleep.
Mattress Online’s Sleep Expert, James Wilson a.k.a The Sleep Geek has revealed a big mistake we all make when the clock changes.
“For many of us the biggest issue with the clocks changing is the stress it causes us. We need to put it in perspective when it comes to how it impacts our sleep timing,” he says.
“Most of us will lie in for longer than an hour every weekend, so the adjustment in wake-up time is not that great.
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“The one thing I would say though is, on Sunday night don’t be rushing to bed to fall asleep at your normal time.
“As your normal time, that night was an hour earlier than yesterday.
“Go to bed when you are sleepy and try some of the self-care examples in the research to wind down before bed. Additionally, get natural light early in your day, this helps set your body clock and could help your body adjust to the change faster. For most of us after one or two nights we will have adjusted.”
Carlie Gasia, Certified Sleep Science Coach at Sleepopolis has also shared her top tips to adjusting to the new time.
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Gradually adjust your bedtime and wake routine. Shift your bedtime 15-20 minutes earlier each night for a few nights before the time change to allow your body to acclimate to the time change.
Utilize light exposure. Our bodies use light to tell our internal clock what time it is and our circadian rhythm when it’s time to be asleep or to be awake. If you maximize light in the morning and minimize light in the evening, your internal body clock will have a better chance to smoothly adjust to the time change.
Resist the urge to take long naps during the day to compensate for lost sleep during the time change. Although it’s best to avoid naps during the day if possible, taking a short mid-day power nap (especially after a bad night’s sleep) can actually help you repay some of your sleep debt and speed up your recovery.
A 15-20 minute nap around 2PM can give you a major boost in energy and improve your cognitive functioning, all while helping you avoid that groggy feeling afterwards.
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