As the clocks turn back an hour at 2am on Sunday, October 26 in the UK, many people will gain an extra hour of restful sleep in their cozy beds. While this may seem like a welcome change, the shift can disrupt our internal body clocks and impact various aspects of our health and well-being.
Our body’s circadian rhythms, controlled by the suprachiasmatic nucleus (SCN), are sensitive to light and play a crucial role in regulating our sleep-wake cycle. Any alterations in light exposure can affect our core body functions, such as body temperature and blood pressure, as explained by sleep scientist Theresa Schnorbach.
The decrease in daylight hours can also influence our mood, potentially exacerbating symptoms of Seasonal Affective Disorder (SAD), a type of seasonal depression. Psychologist Antonio Kalentzis highlights that individuals with SAD may experience worsened mood during this time, along with heightened anxiety and depressive symptoms.
Furthermore, the time change can lead to cognitive impairment due to sleep deprivation. According to Kalentzis, lack of sleep can affect attention, memory, problem-solving abilities, and overall performance in daily activities.
To combat the drowsiness and other effects of the clock change, experts recommend avoiding napping close to bedtime, adjusting lighting to warmer tones before sleep, limiting caffeine intake in the afternoon, and exposing oneself to bright light in the morning. Engaging in social activities, maintaining good sleep hygiene, and practicing mindfulness techniques like meditation and deep breathing can also help improve sleep quality and emotional well-being.
Overall, being mindful of these adjustments and implementing healthy habits can alleviate the negative impacts of the time change on our mental and physical health.