As the clocks went back on Sunday, many of us enjoyed an extra hour in bed, but for some, this change can cause a disruption in sleep patterns that lingers throughout the week. The shift can throw off our internal body clocks, leaving us struggling to feel rested and alert, especially as the days get shorter.
To help Cult Beauty spoke to Dr Deborah Lee from Dr Fox Online Pharmacy about why we’re sleeping poorly this week as well as top tips for getting your sleep back on track.
Why this weeks sleep feels off
Dr Deborah Lee explains, “The change in daylight hours can impact our sleep-wake cycle. With earlier sunsets and darker mornings, our bodies produce more melatonin, the sleep hormone, which can make it harder to wake up and stay energised throughout the day.”
Our internal body clock, or circadian rhythm, relies on natural light cues to regulate sleep patterns. When the clocks change, it can cause a misalignment between our environment and our biological rhythms, often resulting in sluggishness, difficulty focusing, and fragmented sleep. According to Dr. Lee, “It’s common to feel out of sync for several days after a time change, as our bodies adjust to the new schedule.”
Tips for adapting your sleep routine post clock change
- Gradually Adjust Your Bedtime
If you’re feeling more tired than usual, try gradually shifting your bedtime and wake-up time by 15 minutes each day until you’re aligned with the new schedule. This gentle adjustment can help reset your body clock without causing additional fatigue. - Prioritise Morning Light Exposure
Light exposure in the morning can help regulate melatonin levels and cue your body to wake up. Take a short walk outside in the daylight, or sit by a bright window, especially if your mornings are typically dark. - Avoid Afternoon Naps
While a brief nap may be tempting when you feel drained, naps can disrupt nighttime sleep, making it harder to adjust. If you need to rest, limit naps to 20 minutes and avoid sleeping too late in the day. - Follow a Consistent Sleep Routine
Consistency is key. Stick to a regular sleep schedule throughout the week to give your body time to recalibrate, and avoid staying up too late or sleeping in to “make up” for lost rest. - Create a Relaxing Pre-Sleep Routine
A calming pre-sleep routine can ease the transition into restfulness, especially if you’ve been feeling more wired at bedtime. Dr. Lee recommends activities like reading, light stretching, or using a sleep mist to wind down.
To shop the full range of sleeping aids please visit: https://www.cultbeauty.co.uk/c/body-wellbeing/wellbeing/sleep/
