Spring is here, and by the end of this month, summer will have begun. On March 29, the clocks will go forward and British Summer Time will begin.
This means lighter evenings – but an hour less sleep. This can be a tough adjustment to make, but with a couple of easy switches, the process can be made smoother. Dr Tim Mercer, an NHS GP partner and GP trainer with Opera Beds has shared some of his top tips for making this transitional period easier. He explained why Daylight Savings can be tricky to adjust too as well. It’s all to do with the levels of light we experience.
Dr Mercer said: “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 said: “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 a good idea to be aware of your eating habits and in order to get the best sleep we should be eating dinner, often the heaviest meal of the day, three hours before bedtime.
He explained: “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 way you can help your sleep is by staying active, Dr Mercer said: “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.”
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