The clocks will be changing in a few short weeks as 2022 heads to a close. Brits will be gaining an hour's sleep, but one expert says it can cause problems falling asleep.
In springtime the clocks go forward an hour and they revert back in autumn. It's a change that happens twice a year, but one that's easily forgotten.
This year British Summer Time ends on October 30 when the clocks strike 2am. Whilst the change grants us an extra 60 minutes of shut-eye, sleep expert Dr Lindsay Browning recommends small adjustments so you don't end up feeling tired all day.
The psychologist, neuroscientist and sleep expert for And So To Bed, said: "When the clocks go back on October the 30th, we gain an hour's sleep, which is great news! However, despite the advantage of gaining an hour in bed, it can cause us problems in falling asleep and waking up at new times.
"To help your body adjust quickly to the new time, it can be a good idea to gradually alter your bedtime two to three days before the clocks change so that you get used to falling asleep and waking up later."
"You can even move your breakfast, lunch and dinner a little later each day too, since the timing of mealtimes also has an impact on our internal clock. If you don't alter your bedtime before the clocks change, you may find that you wake up too early and find yourself tossing and turning in bed until your alarm goes off.
"This can leave you feeling tired during the day, as though you didn't have a good night's sleep. To help combat this, and to help you get going in the morning, 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.
"Try to avoid caffeine after about 2pm, since caffeine has a 6 hour half-life (meaning caffeine is still in your system many hours after your last drink)."
She concluded: "Lastly, practice good sleep hygiene by avoiding bright lights in the evening from your phone and laptop, as these can disrupt your natural production of melatonin."
Eight expert sleep hygiene tips
Dr Browning has shared her eight top sleep hygiene tips to help Brits get better sleep as their cycle is about to be disrupted.
1. Have a regular bedtime and wake time
Keeping a regular wake and bedtime seven days per week will help you sleep better. When you keep a regular sleep schedule your body develops a robust circadian rhythm which helps you to sleep at the right time at night.
If you go to bed early and wake up early on weekdays, but stay up late and have a lie-in on the weekend, you are giving yourself weekend "jet-lag" – making it much harder to go to sleep early on a Sunday night ready for another early start on Monday morning!
2. Increase your exercise levels
As well as being essential for overall health, exercise directly impacts your need for “deep sleep” at night. Moderate exercise like a brisk walk has been shown to increase your deep sleep during the night which helps you to wake up the next day feeling more refreshed.
The more you exercise, the more deep sleep you will have and it is deep sleep which helps you to feel refreshed when you wake up, and helps with sleep continuity.
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.
3. Stop your caffeine intake five to seven hours before bed
Caffeine has an average half-life of five to seven hours. That means that five to seven hours after your cup of coffee, half of the caffeine is still in your system!
Caffeine is not only found in tea and coffee, but also in chocolate and in soft drinks such as cola and energy drinks, including the sugar-free variety. If you have trouble sleeping then it is recommended for you to have your last cup of caffeine of the day at around 2pm.
4. Night-time digital detox
A recent study found that one in five are kept awake by their phones. Make sure that you switch off your electronic devices an hour before bed, in particular, your phone. Smartphones emit blue light which is the same as daylight.
This tricks the brain into thinking it is daytime which can make it difficult to transition into sleep mode when bedtime rolls around. Try reading a book or meditating before you sleep instead.
5. Have a warm bath before bed
Having a relaxing warm bath before bed will not only help you to wind down after a busy day, but also the temperature of the bath will help you sleep. When you go to sleep, your body temperature naturally decreases, which is why over half of the UK find it so difficult to sleep when it is hot.
If you have a warm bath, then you artificially raise your body temperature and when you come out of the warm bath, your body temperature will naturally start to drop, mimicking the drop in temperature that happens as you fall asleep, making you feel sleepier.
6. Don't lie in bed for long periods if you can't sleep
If you can't sleep, then lying still in bed trying to sleep is one of the worst things you can do. The longer you lie in bed trying to sleep and clock watching, paradoxically the more anxious you are likely to get about not sleeping.
Keeping your bed for a sleep and sex only is helpful for your sleep because it helps your brain to know that you're bad at a place for sleep rather than for doing other things. Especially important for mental health is not using your bed as a place to worry or to ruminate about what went wrong in your day.
It is much better to get out of bed and do something else for a while instead of lying in bed or not sleeping for hours, like reading another chapter of a book - just resist reaching for your phone!
7. Cut down on alcohol
Alcohol is a sedative and can help with falling asleep. However, as the alcohol is metabolised (processed by our body), it promotes wakefulness in the latter half of the night – meaning that you wake frequently in the early hours.
It also affects the normal progression of the sleep stages we go through each night, meaning that the sleep we do get is not as restorative. Lastly, alcohol is a mild respiratory depressant, meaning that it makes breathing slightly more difficult.
This is really important for people with sleep apnoea because their sleep apnoea will be worse when they have drunk alcohol making them wake up more frequently as they repeatedly stop breathing with the apnoea.
The after-effects of heavy alcohol consumption (i.e. a hangover) not only affect your sleep but also your daytime cognitive and psychomotor performance the next day.
Also, alcohol can affect your sleep during the night even after daytime drinking. Consuming alcohol at lower doses has less of a disruptive effect on sleep - you are less likely to wake up in the early hours and your sleep stages will be closer to normal the less you have drunk meaning better sleep.
8. Keep a journal
Making time during the day to write a journal or do a gratitude journal is a great way of helping to brain dump so that your brain isn't overloaded when you are trying to switch off to go to sleep.
Instead of your brain doing that thinking and processing during the night or in your dreaming sleep- which can also be disruptive to a good night's sleep- write down any troubling thoughts, questions and ideas throughout the day in a journal, this will allow you to get those thoughts out of your head and out of the way of a restful night.
Make sure you write this by hand using a pen and paper and not on a laptop or phone as these emit blue light which not only inhibits melatonin production but also may lead to checking social media, emails and so on which will undo the work of the journal.
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