Featured Image Credit: Luis Alvarez/Kinga Krzeminska/Getty Images
Topics: Sleep, Life Hacks
Kya Buller
Topics: Sleep, Life Hacks
Every year, the clocks jump forward and back, and every year we act like it’s brand new information.
And here we are again, as it's once again time to get back on top of staying awake when our body says otherwise.
This Sunday (29 March), the clocks move forward an hour to mark the start of British Summer Time, meaning that longer evenings are on the way!
Your lie-in, sadly, is not.
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Given how exhausted many of us are most of the time, it's clear that losing an hour of precious beauty sleep is no easy feat, which is exactly why it's so important to know exactly how to navigate this without too much stress, whether you have children or are child-free.
Sleep expert Martin Seeley, from MattressNextDay, explains that in order to understand the effects on our body clock, we need to get to know our ‘circadian rhythm’.
Seeley says: “The circadian rhythm makes up our internal body clock and runs in a 24-hour cycle. It plays an instrumental role in our sleep and wake cycle, and is heavily influenced by the environment.
“For instance, as the evening draws in and it becomes dark, the circadian rhythm signals to the brain that we need to grow tired, promoting the sleep hormone melatonin.
“When morning comes, and the light in our environment becomes brighter, it lets the brain know that we need to be awake and alert.
"The smallest change can throw this rhythm out of whack. This doesn’t just affect our sleep, as the circadian rhythm also plays a role in our digestive system, electrolyte balance, body temperature and hormones.”
Seeley recommends that in the run-up to the clocks going forward, you should move your child’s bedtime back by 10 minutes every couple of nights.
He adds that nap times should also be altered. By doing so, by the time the clocks go forward, your child is less likely to experience any drastic change.
"In the morning, expose your child to as much light as possible, letting the body know that it's daytime.
"As their bedtime draws closer, gradually darken their environment over the course of the hour," Seeley advises. This will ‘help to reset’ the body clock.
Most people respond well to structure, and children ‘are no different', he concludes.
Seeley says: “The brain often needs help to switch off, so stimulation needs to be kept to a minimum. If staying away from electronic devices completely is unlikely, aim to restrict what you are looking at. For instance, implement a ban on viewing work emails past 8pm.”
As the clocks will spring forward on a Sunday, Seeley says: "If you are mindful that this may impact your working day, make the alteration on Friday evening – this will give you a couple of days to get used to the change."
Here's the rest of his tips...
See you on the other side!