The clocks will go back an hour in the early hours of Sunday
Many of us will be able to enjoy an extra hour of blissful rest in our cosy, warm beds tomorrow when the clocks go back. This year, the clocks will go back an hour at 2am on Sunday, October 26, in the UK, marking the end of the British Summer Time.
Although many of us may be rejoicing at the thought of additional sleep, this time shift can have a big impact on our daily rhythms, mood, behaviour and overall mental health. We have spoken to the experts, who have explained why this happens, and have offered some guidance about how we can prepare for this change. What impact can this have on our minds and bodies?
“Our body clocks – otherwise known as circadian rhythms – are linked to a central circuit called the suprachiasmatic nucleus (SCN), which is sensitive to light and sends signals to the brain which can have major influences on some bodily functions,” explains Theresa Schnorbach, sleep scientist at Emma.
“This means that any change to our light exposure can disrupt our sleep-wake cycle. It can take some time for our bodies to catch up to these changes and can impact us physically, even affecting the regulation of our core body temperature and blood pressure.”
The reduction in daylight can also significantly affect our mood. “It can exacerbate symptoms of Seasonal Affective Disorder (SAD), a type of depression that occurs seasonally,” says Antonio Kalentzis, psychologist and British Psychological Society committee member.
“Individuals with SAD may experience significant mood deterioration as daylight hours decrease. Furthermore, the sudden shift in time can heighten anxiety and depressive symptoms among those predisposed to mood disorders.”
Moreover, it can also impair our cognitive functioning. “Sleep deprivation from the time change can impair cognitive functions such as attention, memory and problem-solving abilities,” explains Kalentzis.
“The loss of sleep can result in increased accidents and decreased performance in various activities.”
Prepare your mind and body for the clock change
Avoid catching forty winks
“The clocks going back can leave you feeling drowsy during the day, but it’s important to avoid napping whenever possible, especially in the hours directly before bed,” says Schnorbach. “Taking naps throughout the day breaks down a substance called adenosine, which is produced by the body as it consumes energy, which helps to turn up sleep-inducing regions in the brain and increase the urge to sleep at night.”
Switch your light bulbs
“You can help support sleep by changing bulbs to a warmer colour (or to red if you have colour-changing light bulbs) in the hours before sleep,” suggests Schnorbach. “A 2012 study showed the effectiveness of red light therapy exposure in increasing melatonin levels and boosting quality of sleep.”
Reduce your afternoon caffeine intake
“Try to avoid caffeine after about 2pm,” advises Dr Lindsay Browning, psychologist and sleep expert for And So To Bed. “Caffeine has a six-hour half-life, which means caffeine is still in your system many hours after your last drink.”
Soak up as much natural light as possible
Kalentzis explains that exposure to bright light, especially in the morning, can help your brain wake up. “Light exposure is crucial for regulating circadian rhythms and can improve mood and cognitive function,” he says.
Steer clear of bright lights at night
Browning advises practising good sleep hygiene by avoiding bright lights from your phone and laptop in the evening, as these can disrupt your natural production of melatonin.
Keep your social life active
“Engaging in social activities can provide emotional support, enhance mood, and combat feelings of isolation that may arise from decreased daylight,” Kalentzis suggests. He emphasises that building a supportive network is essential for psychological wellbeing.
Incorporate relaxation techniques into your routine
Kalentzis recommends incorporating mindfulness practices into your daily routine. “Techniques such as meditation, deep breathing exercises, or yoga can reduce anxiety and improve sleep quality,” he says. “Engaging in mindfulness can lead to improved emotional regulation and resilience in the face of stressors.”