How to recover from the clocks going forward this weekend

Ah, daylight savings.

It's always a good time when British Summer Time finally starts after months of 4pm sunsets, endless rain and a severe lack of vitamin D.

However, with that being said, it can sometimes be a bit of a faff recovering from the clocks going forward each year.

So, coming to the rescue, one sleep expert has chatted to us all about how to best handle BST in style as it kicks off this weekend (31 March).

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Anyone out there who likes the sunshine beaming down on their face, especially those with Seasonal Affective Disorder, will know all about how the lengthening days can quite literally brighten our mood.

However, the transition doesn’t always make for a better sleep cycle.

In fact, according to research published in Applied Psychology, the average person loses as much as 40 minutes shut-eye the night after the seasonal time shift.

Lisa Artis, deputy CEO at Sleep tech firm Simba's charity partner, The Sleep Charity, explained: "The changing of the clocks is always an initial body shock, to which some are more sensitive than others.

"The switch confuses our circadian rhythm and makes earlier waking more likely from the increasing levels of daylight.

"This can throw our usual routine out in the evening, and there is a higher chance of experiencing insomnia when the clocks go forward."

So, to help make the transition a little smoother, you can start adjusting your routine and trying out some alternative sleep rituals that will give you a 'higher chance of falling asleep quickly'.

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Switch off to soothing sleep sounds

Lisa explains that sleep sounds of 'natural phenomena' like crashing waves, rain falling or a thunderstorm are classed as pink or brown noise.

However, white noise is typically made by mechanical devices such as TV static, the whirr of a fan or the hum of a hoover.

"White noise is a specific type of broadband sound that includes all the audible frequencies, pink noise uses a lower pitch, and brown noise is deep pitched," the expert adds.

Such frequencies can help block out other disturbances like traffic noise which, in turn, are 'proven to improve sleep'.

Flip breakfast to bedtime with a bowl of cereal

OK, I'm sure we've all heard a million times by now all about not having too much to eat before going to bed.

Lisa says that eating a large meal too late or snacking on the wrong foods can 'cause a delay in the sleep process'.

She adds: "While there isn’t solid scientific evidence to back it up, anecdotally, cereal can make a pretty good bedtime snack provided it’s a type that’s low in refined sugar or high fructose corn syrup.

"Wholegrain cereals are typically low in fat and high in fibre, and can satisfy hunger for the night without taxing the digestive system."

Interesting.

‌Use the calming cover of a weighted blanket

Weighted blankets have definitely been having a bit of a moment as of recent but it's not just a social media fad.

Lisa explains that they are actually a very effective 'therapeutic tool' that can help improve emotional and physical regulation, and make drifting off easier.

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Give your sleep schedule a thermal boost

A bit of heat could be the key in having the best BST transition as Lisa informs: "It’s well known that there is a natural dip in body temperature in preparation for sleep, as the brain signals to send heat away from the core and to the feet and hands."

She added: "Look to take a warm bath or shower before bed, which can encourage the natural cool down process."

Clean up your sleep hygiene

And last but by no means least is keeping your bedding situation, situated.

"The best night’s rest involves good sleep hygiene, which looks at the general environment that we sleep in, as well as our bedtime routine. This includes going to bed and getting up at regular times and creating a dark, quiet, clutter-free sanctuary. The bedroom should be free from screens and devices, offer good ventilation and have window coverings that adequately block out the light.

‌It also means looking at the condition or age of the mattress to ensure it does not dip or sag, so that you’re sleeping with optimum levels of comfort.