Home LivingWellnessSleepBeat the UK clock change with these 5 expert-approved sleep tipsSleep expert reveals 5 ways to sleep better after the UK clock changeWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
Home LivingWellnessSleepBeat the UK clock change with these 5 expert-approved sleep tipsSleep expert reveals 5 ways to sleep better after the UK clock changeWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
Sleep expert reveals 5 ways to sleep better after the UK clock change
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Ron Lach / Pexels)
(Image credit: Ron Lach / Pexels)
Unlike when the clocks go forward and we lose an hour of sleep, we actually gain an hour when the clocks go back. You might be thinking, ‘why do I need sleep tips when I get an extra hour in bed?!’ While that extra hour is seemingly nothing to worry about, this time change can disrupt your body clock. Coupled with the darker mornings and evenings, it can have a negative effect on your health and wellbeing.
To understand more about this, I spoke to Theresa Schnorbach, sleep scientist and expert fromEmma, a leading UK mattress company that ranks highly in ourbest mattressguide. While discussing sleep issues in autumn, she said “while sleeping for an additional hour might seem like a great thing, it takes a few days for our internal clocks to adjust. What’s more, the clocks ‘falling back’ in autumn also signals the beginning of cold weather and a lack of light that can lead to disrupted sleep and SAD.”
1. Resist the temptation to sleep in
The temptation to have a lie in is strong on the weekends, especially when you get an extra hour of sleep. But doing this can causedaylight savings jet lag. It might be tempting to go to bed later and wake up later, but this can disrupt your sleep for longer. The light patterns we experience throughout the day have an effect on your body clock and hormone production, and when this is disrupted, it can cause sleep issues like broken sleep, restlessness and bad sleep quality and quantity. It’s important to keep your sleep schedule the same, meaning you should go to bed and wake up at the same time every day, even during the clock change.
2. Biohack your body with light
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(Image credit: Miriam Alonso / Pexels)
(Image credit: Miriam Alonso / Pexels)
3. Think temperature
Temperature in your sleep environment can make a big difference to how you sleep at night. As our bodies need to cool down in order to fall asleep (which is why experts suggestsleeping in a cold room is better for you), turning up the heating in your bedroom can be counterproductive.
4. Get some extra vitamin D
At this time of year, the days feel shorter as it gets darker quicker, and the lack of sunlight can bring a drop in vitamin D levels. “There are several studies that show an association between vitamin D levels and quality and quantity of sleep. Having low levels of vitamin D can increase your daytime sleepiness, decrease the quality of sleep, and has been linked to a higher risk of various sleep disorders,” explains Schnorbach. To get extra vitamin D, Schnorbach suggests a vitamin supplement may help to support better sleep.
5. Lean into seasonal nostalgia
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