On 27th October 2024, across the UK the clock is going back an hour, giving us a little extra time in bed. But this change can also disrupt our routines, impacting sleep, mood, and overall health. Here’s how to prepare your body and mind for the transition to shorter days.
How Does the Time Change Impact Our Bodies?
Disrupted Sleep Patterns
The clocks changing throws off our body’s internal clock, or circadian rhythm, which can affect our sleep-wake cycle. This shift can make it more difficult to fall asleep and wake up at usual times, leaving us feeling groggy and un-refreshed.
Immune System Effects
Quality sleep is essential to keeping our immune system strong. When sleep is disrupted, our bodies produce fewer protective proteins and antibodies, making us more vulnerable to illnesses and prolonging recovery times.
Mood and Mental Clarity
Shortened daylight hours can affect our mood and energy levels, contributing to irritability and making it harder to focus. For some, reduced light exposure can trigger symptoms of Seasonal Affective Disorder (SAD), adding to winter’s challenges.
Heart and Respiratory Health
Studies have found that sleep disruption over time can increase the risk of cardiovascular issues. Good sleep is critical for regulating blood pressure, blood sugar, and inflammation, all of which play a role in heart health.
Steps to Help You Adapt to the New Time
1. Gradually Adjust Bedtime and Meals
In the days leading up to the 27th, try shifting your bedtime and mealtimes by 15-30 minutes each day to get your body accustomed to the new schedule. This gradual adjustment will make the shift easier on both adults and children.
2. Make Time for Daylight and Exercise
Spending time outdoors in daylight is one of the most effective ways to regulate your body’s internal clock. Even a gentle walk or light exercise can increase your energy levels and improve sleep quality as the days get darker.
3. Wind Down with an Evening Routine
A soothing pre-bed routine can help calm your body and mind, making it easier to adjust to the new time. Consider a warm bath, some light reading, or relaxation exercises to ease into a restful night’s sleep.
Does Daylight Saving Time Still Make Sense?
Many in the UK question the need for daylight saving time, with a YouGov poll revealing that 59% of Brits would prefer to keep British Summer Time all year. While the clock changes remain, these small steps can help ease the adjustment and preserve your sleep and well-being.
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