With the clocks set to go back an hour this weekend, you may be left feeling rather groggy as your body begins to adapt to this.
This year, the clocks will go back an hour on Sunday, 27 October. Each year, the clocks go back an hour at 2am on the last Sunday of October.
“The change in time and light disrupts our circadian rhythms, which is the system the body uses to tell when it’s time to sleep and wake up,” say the experts at CBD.co, a leading online marketplace for CBD products.
However, it doesn’t have to be completely disruptive, with the experts sharing one method that can help you quickly adapt to a new schedule.
They say: “All you need to do is carefully control the colour and intensity of the light in your room as you prepare for bed.”
The pros add that as the change approaches, “you progressively shift the intensity and tone of light in your home, creating a gradual change.”
The light exposure trick – and how it works
Gradually dim lights before bed
Start by dimming the lights in your living room and bedroom an hour before bed. This reduction in brightness helps tell your brain that it’s time to wind down and encourages the release of melatonin, the hormone that induces sleep.
Shift to warm-toned lighting
As part of this gradual shift, the experts suggest swapping out white or blue-toned lights for warmer, amber hues, explaining: ” Warm light has a calming effect, simulating sunset and natural evening light, supporting the body’s natural sleep cycle.
“Blue light emitted by electronic screens should be avoided, so try putting your devices away before bedtime.”
Consistent timing
Adjust the timing of these changes over a few days, aiming to shift your sleep schedule by 15–30 minutes each day as this slow, consistent change helps your body adjust without the sudden shock to the system of daylight savings.
A spokesperson for CBD.co commented: “Aside from adjusting how much light you’re exposed to at night, several other sleep hygiene practices can make you feel significantly more alert and rested during the daylight savings time shift.
“The first is maintaining a consistent sleep schedule. Going to bed and waking up at the same time every day, even on weekends, helps regulate your body’s internal clock.
“This is especially important during daylight savings, as the sudden shift can confuse your circadian rhythm, leading to grogginess and lack of sleep.”
The experts finished: “As well as using light to create a calming atmosphere before bed, activities like reading, meditating, or gentle stretching signal to your body that it’s time to wind down.
“The environment of your bedroom is also really important; it should be cool, quiet, and dark. Avoid caffeine and heavy meals close to bedtime, as they can interfere with your ability to fall asleep.”