How to Cope with Clocks Going Forward: Sleep Expert Tips

• 08 Aug, 2023
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How to Cope with the Clocks Going Forward: Sleep Expert Reveals Tips

Are you dreading the upcoming time change? Losing an hour of sleep can really throw off your routine and leave you feeling like a zombie. But fear not! With a little preparation and some expert advice, you can make the transition a lot smoother. Dr. Lindsay Browning, a psychologist, neuroscientist, and sleep expert, shares some tips on how to cope with the clocks going forward.

Preparing in Advance

The key to coping with the time change is to gradually adjust your sleep schedule. Dr. Browning suggests starting a few days before the clocks go forward. Begin by going to bed 15 minutes earlier and waking up 15 minutes earlier the first night. Then, shift your bedtime and wake time by 30 minutes earlier the second night, and 45 minutes earlier the third night. By the time the clocks go forward, your body will be adjusted to the new schedule.

But changing your bedtime isn't the only adjustment you need to make. Dr. Browning also recommends moving your meal times earlier each day. Our internal clock is influenced by the timing of our meals, so shifting your eating schedule can help synchronize your body's rhythms.

In addition to adjusting your sleep and meal times, it's important to be mindful of your exposure to light. Bright light from electronic devices such as phones and laptops can disrupt the production of melatonin, a hormone that helps regulate sleep. To promote better sleep, avoid using these devices in the evening and instead expose yourself to natural light in the morning. Open your curtains wide as soon as you wake up and consider going for a walk to help your body adjust to the new waking and sleeping times.

Now that you're prepared for the time change, let's explore some general sleep hygiene tips that can improve your overall sleep quality.

General Sleep Hygiene Tips

1. Stick to a Regular Sleep Schedule

Keeping a consistent sleep schedule is crucial for a good night's sleep. Try to go to bed and wake up at the same time every day, including weekends. This helps regulate your body's internal clock and makes it easier to fall asleep and wake up.

2. Stay Active and Exercise Regularly

Regular exercise is not only important for overall health but also plays a role in promoting better sleep. Engaging in moderate exercise, such as brisk walking, during the day can increase the amount of deep sleep you get at night. Just make sure to avoid exercising too close to bedtime, as it can stimulate your body and make it harder to fall asleep.

3. Limit Caffeine Consumption

While a cup of coffee in the morning can be a great way to start your day, consuming caffeine too close to bedtime can interfere with your sleep. Caffeine has a half-life of 5-7 hours, meaning it stays in your system for a significant amount of time. To ensure a good night's sleep, try to avoid consuming caffeine at least 5-7 hours before bed.

4. Take a Digital Detox before Bed

Using electronic devices, such as smartphones and laptops, before bed can disrupt your sleep. The blue light emitted by these devices tricks your brain into thinking it's daytime, making it harder to fall asleep. Instead of scrolling through your phone, try reading a book or practicing relaxation techniques before bed.

5. Enjoy a Relaxing Bath before Bed

A warm bath before bed can help you relax and prepare your body for sleep. When you take a warm bath, your body temperature rises, and when you step out of the bath, your body temperature naturally starts to drop. This drop in temperature mimics the natural temperature drop that occurs when you fall asleep, making you feel sleepier.

6. Avoid Lying in Bed If You Can't Sleep

If you find yourself unable to fall asleep, lying in bed and trying to force sleep will only make things worse. The more you lie in bed, the more anxious you become about not sleeping. Instead, get out of bed and engage in a relaxing activity until you feel drowsy. This helps break the association between your bed and wakefulness, ensuring your brain knows that your bed is meant for sleep.

7. Limit Alcohol Consumption

While alcohol may help you fall asleep initially, it can disrupt your sleep later in the night. Alcohol affects the normal sleep stages and can lead to fragmented and less restorative sleep. It also worsens sleep apnea symptoms and can lead to frequent awakenings. If you choose to consume alcohol, do so in moderation and avoid drinking too close to bedtime.

8. Journal to Clear Your Mind

Writing in a journal before bed can help clear your mind and reduce racing thoughts that may keep you awake. By putting your thoughts on paper, you can unload any worries or concerns, allowing your mind to relax. It's important to write by hand using pen and paper rather than using electronic devices, as the blue light emitted by screens can interfere with sleep.

By following these sleep hygiene tips, you can improve your overall sleep quality and make the transition to the new time change easier. Remember, sleep is crucial for our physical and mental well-being, so it's important to prioritize it in our daily routine.

As the clocks go forward, put these tips into practice and embrace the lighter evenings with a well-rested and rejuvenated mind and body. Sleep well!