When the clocks go back and how to prepare your mind and body for the change
As the clocks prepare to go back an hour at 2am on Sunday, October 27 in the UK, many of us can look forward to an extra hour of sleep in our warm beds. However, this change can have a significant impact on our daily routines, mood, behaviour, and overall mental health.
Experts explain that our body clocks, also known as circadian rhythms, are regulated by a central circuit called the suprachiasmatic nucleus (SCN), which is sensitive to light and influences various bodily functions. Any alteration in light exposure can disrupt our sleep-wake cycle, affecting our physical well-being, core body temperature, and blood pressure.
The decrease in daylight can also impact our mood, potentially worsening symptoms of Seasonal Affective Disorder (SAD) and contributing to increased anxiety and depressive symptoms for individuals prone to mood disorders. Furthermore, cognitive functions such as attention, memory, and problem-solving abilities may be impaired due to sleep deprivation resulting from the time change.
To prepare for this adjustment, experts recommend gradually adjusting your sleep schedule by going to bed 15-30 minutes earlier each night leading up to the time change. Avoiding napping during the day, adjusting meal times, changing light bulbs to warmer colours, limiting caffeine intake in the afternoon, and maximising exposure to natural light can all help in easing the transition.
Engaging in social activities, practicing relaxation techniques like meditation and mindfulness, and maintaining good sleep hygiene by avoiding bright lights in the evening are also suggested to support emotional well-being and improve sleep quality during this period of change.
As the clocks turn back, it’s essential to be mindful of these tips to ensure a smoother transition for your mind and body.