As the clocks prepare to go back by an hour at 2am on October 27, marking the conclusion of British Summer Time, attention is drawn to potential disruptions in daily routines as the nights grow longer. While gaining an extra hour of sleep may initially appear beneficial, experts caution about the impact this time shift can have on our health. Sleep specialists have highlighted the possible health effects of this adjustment and provided advice to mitigate its consequences.
Dr Tim Mercer, an NHS GP Partner & GP Trainer with Opera Beds, emphasises the role of melatonin in regulating our sleep-wake cycle. Melatonin, a hormone produced by the pineal gland in the brain, plays a key role influenced by light exposure. When darkness falls, the pineal gland increases melatonin production, indicating to the body that it’s time to sleep. Conversely, exposure to daylight suppresses melatonin production, keeping us alert during the day. With the earlier onset of darkness following the clock change, the body may trigger melatonin production sooner in the evening, potentially inducing early drowsiness. This adjustment may lead to temporary disruptions in sleep patterns as the body adapts to the new schedule.
To minimise the impact on sleep schedules, Dr Mercer offers six tips for individuals to consider:
1. Gradual Adjustments: Ease into the time change by shifting bedtime and wake-up time by 10–15 minutes earlier each day leading up to the transition.
2. Morning Light Exposure: Spend time in natural sunlight in the mornings to reset your internal clock quickly.
3. Consistent Sleep Routine: Maintain a consistent bedtime and wake-up time daily, including weekends, to regulate your body’s internal clock.
4. Limit Stimulants: Avoid caffeine and electronic devices emitting blue light at least an hour before bedtime to aid in falling asleep.
5. Activity Levels: Continue regular physical activity, even as the weather cools, to benefit your sleep quality.
6. Sleep Hygiene: Create an optimal sleep environment by controlling lighting, temperature, and sound for uninterrupted rest.
As autumn sets in, it is vital to understand how environmental changes can affect our sleep and overall well-being. By implementing these strategies, individuals can ease the transition associated with the clocks changing and maintain healthy sleep patterns during this adjustment period.