How To Reset Your Sleep With Clocks Going Forward

While the clocks going forward result in longer days, they can deprive us of an hour of much-needed sleep.  This mismatch between your body’s natural rhythm and sleep schedule can leave you with social jet lag.  And this is not great for our health. Here are some handy tips to help you stay healthy.

Changing Body Clocks and Social Jet Lag 

First things first – what exactly is social jet lag?

Scientifically speaking, social jet lag occurs when there has been a mismatch between your body’s natural circadian rhythm and your sleep schedule. For example, if you follow the same sleep schedule between Mondays and Thursdays, but then on Fridays and Saturdays you go to bed later than usual, and then sleep in, you significantly disrupt your circadian rhythm.

Come Monday, the negative effects of that disruption begin to surface and you feel like you have jet lag.

How does social jet lag impact your body?

Social jet lag can impact not only your physical health, but your mental health, as well. Here are some of the potential effects of social jet lag on your body:

• Constantly feeling tired and lethargic
• Being unable to concentrate
• Experiencing mood swings, irritability, or even depression
• Having trouble falling asleep
• Increasing the risk of heart disease, diabetes and obesity.

What can I do to beat my social jet lag?

• Maintain a consistent sleep schedule – the goal is to go to bed and wake up at the same time every day, regardless of whether it’s a day off, or a day you’re working. An occasional 30 minutes to one hour difference in those timings is okay, when clocks are set forward,  but any more than that would disrupt your circadian rhythm.
• Get regular daylight exposure – as natural light, especially in the morning, helps regulate your circadian rhythm, it’s important to spend some time outside during daylight every day, could be as little as 15 minutes.
• Include exercise in your routine – exercising on a regular basis is very beneficial for maintaining a good sleep. When possible, try to exercise in the morning or earlier throughout the day, as exercising too close to your bed time could disrupt your sleep.
• Have a relaxing bedtime routine – reading a book, meditating or taking a warm bath are all great examples of relaxing things you can do that will help relax your body and let it know that it’s time to go to sleep. Put away all your electronics, though, as avoiding screen exposure before bed will help your body produce the melatonin it needs to ensure a good night’s sleep.
• Be mindful of when you eat – keeping to a consistent meal schedule can help your hormone regulation, ensuring melatonin is produced at the right time. Avoid eating too close to your bedtime, especially rich, fatty foods, as this could affect your sleep.

But what happens when the clocks go forward?

The changing of the clocks can indeed also disrupt your circadian rhythm, which in turn can affect your sleep and lead to social jet lag. James Wilson, also known as the Sleep Geek has this to say.

How to minimize as much as possible the effects of the clocks going forward this March

“Most of us will lie in on a weekend, so the adjustment in wake-up time is not too noticeable. One thing to consider though is that on Sunday night, your normal bedtime will be one hour earlier on the clock than your body expects. So you have a decision to make.”

Go to bed when you are tired

He explains further: “One option is to go to bed when your body feels tired, which means staying up an extra hour on the clock compared with the previous day. Going to bed when you feel sleepy is usually the best option. In this instance, you will have to spend an hour less in bed in the morning.

But the little bit of sleep deprivation this causes isn’t such a bad thing, as it will drive your body to go to bed a bit earlier the next day. This is how your bedtimes realign when the clocks change. Helpfully, Easter weekend and the school holidays are often right there, giving your body the opportunity to adjust.

Getting out in natural daylight on Sunday will also help set your body clock and should allow your body to adjust to the change faster.”

Get into bed before your body feels ready

“The other option is to try and go to bed an hour before your body feels ready. Realistically though, you’re more likely to lay awake, frustrated that you’re failing to get to sleep. And you’ll feel less prepared for sleep as your body has been inactive for an hour.

If you’re worrying about getting to sleep, then try some self-care to relax before bed. This could be listening to calming music, reading a book or taking a warm bath. Self-care habits include limiting your caffeinated drinks intake, exercising regularly and no alcohol before bed.”

Sleep Hygiene is important no matter the clocks

No matter what approach you take, remember your regular sleep hygiene remains a very important part of your sleep ritual. Ensure your bed has a comfortable mattress,  and breathable bedding.  You should never underestimate the importance of your mattress, as it has a fundamental impact on your sleep posture and ultimately how much sleep you will have.

As mentioned above,  your bedroom room temperature must be set optimally and ensure your curtains provide sufficient coverage against artificial light sources. Remove all blue light sources like electronic devices like laptops and phones that interfere with your sleep health.

Don’t let the clocks interfere with your sleep cycle. Plan and create your best sleep results.

References

1. Referenced content from Mattress OnLine UK

2.  Social Jetlag and Related Risks for Human Health: A Timely Review

3. Referenced content from The Sleep Geek