Seasonal focus: Tips to support your sleep routine with the clock change
This year the clocks will go forward by 1 hour on Sunday, 31st March 2024, and go back 1 hour on Sunday 27th October 2024. With the change, many of us can be left feeling out of sync in lots of ways. I for one often feel like I’m slightly jet lagged until my body begins to adjust to its regular circadian rhythm.
A circadian rhythm is our internal body clock and is the biological process that regulates our natural sleep-wake cycle like when to wake up and get out of bed and when to sleep and eat. The 24 hour cyclical rhythm is influenced by external factors such as light. The circadian rhythm is controlled by the body's internal clock located in brain. It is responsible for maintaining a consistent daily pattern of sleep, metabolism, and hormone production.
Modern day living messes with our internal body clock as it often goes against its natural rhythms. However fortunately it is easy to support. Here are ways to support your circadian rhythm during the clock changes:
Stick to a consistent sleep schedule. Try to go to bed before 10 pm if possible and wake up at the same time every day, even on weekends. This will help regulate your body's internal clock. I begin three days before the clock change to go to bed 20 minutes earlier each night. This helps to ease me into the clock change and helps to shift my body clock.
Get plenty of natural light. Exposure to natural light during the day can help regulate your circadian rhythm. Try to spend time outdoors during daylight hours especially first thing in the morning.
Stick to a regular eating schedule. Consistency can help regulate your body’s internal clock and reduce the disruption caused by clock changes. Regular eating times help to regulate the circadian rhythm by providing consistency. Our circadian rhythm works well on routine and knowing when to expect food. Eating around the same time every day helps to regulate our sleep-wake cycle, hormone production, and digestion.
Limit exposure to artificial light at night. Avoid blue light from screens (TV, computer, phone) at least an hour before bed, as it can disrupt your body's production of melatonin, a hormone that helps regulate sleep.
Establish a good bedtime routine. Establishing a calming bedtime routine can help signal to your body that it's time to relax and calm down for sleep. Good sleep hygiene is important for a happy circadian rhythm.
I hope these tips prove helpful in supporting your circadian rhythm and making the transition through clock changes easier.
Katie xx
DISCLAIMER: This journal is for information only and does not constitute or include any advice of any nature whatsoever. No reliance should be placed on the information or opinions in this journal. The reader should carry out their own research and consult with a suitably qualified medical practitioner.