The Start of British Summertime: Embracing the Benefits and Challenges of the Clock Change
As the clocks spring forward at the end of March, we usher in British Summertime, a moment that marks the end of winter’s early evenings and the beginning of brighter, longer days. It’s a time of year that many look forward to, thanks to the promise of warmer weather, the chance to spend more time outdoors, and the joy of longer summer evenings.
However, this transition also means a shift in daily routines across the country. With the extra daylight comes a few practical challenges, notably the loss of one hour of sleep.
The loss of an hour can affect our energy, mood, and overall well-being. But how exactly does the change affect our bodies, and what steps can we take to ease the transition? In this article, we’ll explore the effects of the clocks changing, how long it takes to adjust, and practical tips to help adapt to British Summertime.
The Effects of Daylight Savings Time on the Body
The practice of adjusting clocks forward in the spring and back in the autumn is known as Daylight Saving Time (DST). The idea behind DST is simple: by shifting an hour of daylight from the morning to the evening, we can make better use of the daylight during the longer days of summer. While this sounds like a logical way to make the most of sunlight, it can have a surprising impact on our sleep.
Our internal body clocks (circadian rhythms), are naturally set to follow the day-night cycle. These rhythms influence our sleep-wake cycle, body temperature, hormones, and even our eating habits. Circadian rhythms are usually synchronised with the sun's rising and setting, and as the seasons change, so do our bodies’ responses to daylight.
When the clocks go forward in the spring, our internal clocks are suddenly forced to adapt to a new schedule, causing our bodies to struggle to sync up. This disruption explains why many people feel groggy or off balance after the clocks change. Our bodies need time to adjust, and this can sometimes take several days.
What Are the Negative Effects of Daylight Savings Time?
The impact of even a small change in routine can be significant. According to research, a minor reduction in sleep can affect cognitive performance, memory, mood, and even physical health. Here are the main negative impacts that a loss of sleep can have:
Interrupting Essential Bodily Functions
Sleep is essential; it supports our immune system, helps consolidate memories, repairs muscle tissue, and regulates hormones. When we don’t get enough rest, this process is interrupted. Even losing a single hour of sleep can cause an immediate disruption in our body’s natural rhythms, leading to negative effects that can linger for days.
Impacting Cognitive Performance
Research has shown that sleep deprivation impairs our ability to concentrate, make decisions, and solve problems. For many people, the combination of a lost hour in the day/evening and the need to adjust to a new sleep schedule can result in poor focus and decreased productivity.
Changing Moods
Lack of sleep has been linked to increased irritability, anxiety, and even depression. People who are already prone to mood swings or have underlying mental health conditions may feel the effects of this disruption more intensely.
Long Term Impacts
Additionally, the effects of a disrupted circadian rhythm can extend beyond just the first few days after the clock changes. In the long term, chronic misalignment between our internal body clock and the external environment can lead to poor sleep quality, fatigue, and even more serious health issues.
How Long Does It Take to Adjust to Losing an Hour of Sleep?
For most people, adjusting to the loss of an hour of sleep takes about one to two days. This brief period is typically enough for your circadian rhythm to realign with the new schedule. However, the time it takes to fully readjust can vary depending on several factors, including your age, general health, and the quality of your sleep habits.
In general, younger people tend to adjust the quickest. Children and teenagers have more flexible circadian rhythms, while older adults may find it harder to adjust. People with pre-existing sleep disorders or those who already have trouble falling or staying asleep might also need more time to adapt.
Adjusting to Daylight Savings
1. Gradually Adjust Your Bedtime in the Days Leading Up to the Time Change
One of the most effective ways to ease the transition is to gradually adjust your bedtime in the days leading up to the time change.
Start going to bed 10 to 15 minutes earlier each night in the week before the clocks go forward until you reach an hour. This gradual shift will help your body adjust to the new timing, so losing an hour won’t feel as jarring. By the time the clock change occurs, your body will already be closer to the new sleep schedule.
2. Get Plenty of Morning Light Exposure
Light plays a key role in regulating your circadian rhythm. To help your body adjust to the new time, make sure you get plenty of exposure to natural sunlight in the morning. Sunlight suppresses melatonin production (the hormone that makes you sleepy), helping you feel more awake and alert.
If it’s difficult to get outside first thing in the morning, try using bright artificial lights to simulate sunlight. This is especially helpful during the transition, when your body might be craving more rest and could benefit from some external cues to adjust to the new schedule.
3. Avoid Napping During the Day
While you might feel the urge to nap to make up for the lost hour of sleep, try to avoid napping, especially during the first few days after the time change. Napping can disrupt your ability to sleep at night and throw off your circadian rhythm even further. Instead of napping, focus on staying active and maintaining a consistent sleep schedule.
4. Maintain Good Sleep Hygiene
Good sleep hygiene is essential for quality sleep, especially during DST. Here are some important sleep hygiene tips:
-
Limit caffeine and alcohol: both substances can interfere with sleep, making it harder to fall and stay asleep. Avoid consuming caffeine in the afternoon and evening, and be mindful of alcohol, which can disrupt your sleep cycle.
-
Exercise regularly: regular physical activity can help regulate your sleep patterns, but avoid intense exercise close to bedtime, as it can make it harder to wind down.
-
Establish a calming bedtime routine: a relaxing routine before bed can help signal to your brain that it’s time to sleep. Consider activities like reading, taking a warm bath, or practicing mindfulness or relaxation exercises.
-
Reduce screen time: the blue light emitted by screens interferes with melatonin production, which can disrupt your ability to fall asleep. Try turning off electronic devices at least an hour before bedtime.
5. Create a Sleep-Friendly Environment
Creating the perfect sleep environment is vital for ensuring good-quality rest. Consider these tips to make your bedroom more sleep-friendly:
-
Control the temperature: the ideal temperature for sleep is between 15 and 19 degrees Celsius (60-67 °F).
-
Minimise light and noise: use blackout curtains or eye masks to block out any light and consider using earplugs or white noise machines if you’re sensitive to noise.
Choose the right mattress, pillows, and bed: make sure your mattress provides the right level of support and comfort, and invest in pillows that suit your sleeping position. Your bed frame is also an important consideration – if your frame is weak or lacking support, your sleep quality can suffer.
6. Stay Consistent with Your Sleep Schedule
Consistency is key when it comes to adjusting to the time change. Try to go to bed and wake up at the same time every day, even on weekends. Keeping a regular sleep schedule helps reinforce your body’s internal clock, making it easier to adjust to the new time.
Is Daylight Savings Time Global?
Not all countries observe Daylight Saving Time. In fact, many countries around the world don’t follow the practice at all. Some countries, such as Japan and China, do not change their clocks, while others, including many parts of Africa and Asia, also skip DST.
Does Europe Have Daylight Savings?
In Europe, DST is widely followed, but there has been significant debate about whether it should continue. Some argue that the disruption caused by shifting the clocks forward and back each year outweighs any benefits, especially given the advancements in energy-saving technology. In fact, the European Union has even debated ending the practice altogether.
Does America Have Daylight Savings?
Most U.S states observe DST, but there are exceptions, with some states like Arizona and Hawaii opting out. The varying adoption of DST practices across different regions adds complexity to the global conversation about timekeeping, and it raises the question of whether DST remains relevant in the modern world.
More Sleep Guidance and Tips
The shift to British Summertime offers a refreshing change, with more daylight hours, the potential for outdoor activities, and the anticipation of summer. However, it also comes with the challenge of losing an hour of sleep, which can disrupt our circadian rhythms and leave us feeling groggy and out of sync.
Fortunately, by gradually adjusting your sleep schedule, getting plenty of natural light, maintaining good sleep hygiene, and creating a sleep-friendly environment, you can make the transition to British Summertime smoother. For more help with sleeping routines, choosing the right bed frame, and more, stick to the Bed Factory Direct blog.