IT’S that time of the year when winter really feels like it’s setting in – the clocks go back this weekend.
While a whole extra hour in bed might sound like heaven, it is not without cost.
ShutterstockThe clocks change on Sunday morning, 2am[/caption]
Kerry Davies, AKA The Sleep Fixer, tells Sun Health: “When we set the clocks back and gain an hour of sleep, our internal body clock may not immediately adjust to the new time.”
The internal body clock, or circadian rhythm, is largely driven by daylight.
And it affects a number of physical, mental, and behavioural changes that follow a 24-hour cycle.
The body clock regulates when we wake, sleep, get hungry and more.
The body clock needs to adapt to lighter mornings and darker afternoons.
Hannah Shore, sleep expert at Silentnight, says: “Our circadian rhythm is the driving force for sleep and is greatly influenced by light.”
What’s more, on Saturday night, some people may use their ‘gained’ hour to stay up later than they would, which could worsen the effects described below.
Sleep suffers
In the first few days after the clocks go back, “you may find that you wake up too early and find yourself tossing and turning in bed until your alarm goes off”, says Dr Lindsay Browning, psychologist, neuroscientist and sleep expert for And So To Bed.
“This can leave you feeling tired during the day.”
As winter rolls in, generally, we get less morning sunlight than in the summer.
Hannah says: “In the winter months when the sun is later rising it can be more difficult to get up.”
Next week and generally, you might find you feel sleepy earlier in the afternoon, due to signals from the sun setting.
But using more artificial evening light on the darker evenings can mess up sleep signals.
Kerry says: “Exposure to artificial light in the evening can interfere with melatonin production and make it harder to fall asleep.”
She says as a result, people may experience sleep disturbances.
Poor sleep can have a domino effect on a number of health factors including appetite, concentration and mood.
Mood drop
IF the thought of darker evenings makes you feel instantly miserable, you’re not alone.
Shorter days are linked to seasonal affective disorder, or ‘winter depression’, which affects some two million Brits.
It causes symptoms such as depression, overeating, loss of pleasure in everyday activities, feeling lethargic and sleeping longer than normal.
Generally, more subtle effects such as lack of energy or winter blues can also be felt on darker days.
Fatal impact
Studies show an increase in adverse health consequences from changing the clocks.
Switching to British Summer Time (BST) in the spring has been linked to a spike in heart attacks and strokes.
The shift to Daylight Saving Time (DST) in autumn may cause an uptick in strokes, according to one study.
Researchers studying hospitals in Finland found that the overall rate of ischemic stroke was eight per cent higher during the first two days after a daylight saving time transition.
The clocks changing in autum may also cause an uptick in suicides in already vulnerable people, according to one study.
Road car accidents go up at the start of winter, according to insurance companies, because people are adjusting to driving home in the dark.
Beat the clock
With a couple of days to go before the clocks change, you can prepare.
Kerry says: “Gradually shift your sleep schedule by going to bed and waking up 15 to 30 minutes later each day in the days leading up to the clock change.”
This way, your body clock will already be synced to the new time when it happens.
BYE BOOZE
Watch out for other factors that can disrupt your sleep and body clock.
For example, Kerry says: “Limit caffeine and alcohol intake, especially in the hours leading up to bedtime.”
NO LAY-IN
Kerry says: “Stick to a consistent sleep schedule, even on weekends.”
This will prevent further throwing your body clock off track.
SLEEP HYGEINE
Create the perfect sleep environment in your bedroom – use ear plugs, eye masks, and remove technology, as this can alter your brain’s sense of day and night time.
SUN RAYS
Use sunlight as much as possible, as Kerry says: “Spend time outdoors in the morning to signal to your body that it’s time to wake up.
“Increased morning light can help reset your circadian rhythm.”
Dr Browning agrees, saying: “Start the day by opening your curtains wide as soon as you wake up to let in the light.
“Also, make sure that you leave the house for a mid-morning/lunchtime walk to help you get some important sunlight exposure and a little light exercise.”
Time outdoors is also recommended to boost your mood, particularly for those with SAD.
EXERCISE
Dr Browing says: “Exercise directly impacts your need for ‘deep sleep’ at night.
“The more you exercise, the more deep sleep you will have. Deep sleep helps you to feel refreshed when you wake up.
“Make sure that you exercise during the daytime and not too close to bedtime, as exercise in the evening can sometimes be disruptive to sleep, due to the release of endorphins and adrenaline.”