When do the clocks go back and why does it affect our sleep?
The clocks to go back on Sunday (28th October 2018) and as it’s darker earlier, it’s no secret that winter has officially arrived.
The clocks going back can have a negative impact on your sleep. Almost 1 in 15 Brits suffer from SAD (Seasonal Affective Disorder), also known as ‘winter blues’. SAD can cause you to sleep for longer than normal and make it harder for you to get up in the morning due to an increase in the production of melatonin.
But the dark nights don’t just affect people who suffer from SAD. The production of melatonin during the day can cause fatigue and restlessness which can affect your mood at work. But we have some tips to help.
Silentnight sleep expert, Dr Nerina, shares these tips to beat the winter blues:
- Be social! In winter becoming antisocial is more than common. Getting out and being active with friends will pull you out of hibernation and make you more awake during the day
- Go for a walk. Half an hour of sunlight increases the brain’s release of serotonin making you feel happier
- Get the right amount of sleep. Darker days make your brain produce melatonin earlier then you want it to. Dr Nerina suggests creating the perfect sleep environment, this will help you get a better nights sleep
- Get active. Exercising relieves stress, giving a more positive outlook on the day
- Reduce exposure to blue light at night by staying off your phone an hour before going to sleep
- Find a way to relax. Try having a bicarbonate of soda bath around an hour before bed for 20 minutes, aiding in detoxification and decreasing your stress levels
Maintaining a routine is always the best trick to a good night’s sleep. If you don’t have a sleep routine a good place to start regularly to bed and waking up around the same times.
For more information on sleep routines, check out our blog ‘You are how you sleep’
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