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5 tips to help your body adjust when the clocks change, as backed by science
As America prepares to spring forward when the clocks change, there are a number of ways you can help your body adjust to losing an hour.
The practice of changing the clocks to make better use of available daylight is one that dates back to the First World War and while we may enjoy getting a lie in when we fall back, losing an hour in the spring is much less enjoyable and can even have potentially negative effects on our health according to several studies cited by the academic publication The Conversation which is why many health experts recommend getting yourself prepared for the time change.
Gradually transition to the new time
One of the best ways you can ease into the new schedule is to gradually transition the time you go to bed and wake up in the days leading up to the clocks changing.
By altering your bedtime by around 15-20 minutes each day, you can help your body gently adjust to the hour difference and ease any jetlag-esque symptoms.
This is recommended by both Gisela Helfer, a senior lecturer in physiology and metabolism at the University of Bradford in the UK (writing in The Conversation) and an article by Sleep Foundation which was medically reviewed by sleep medicine physician Dr Dustin Cotliar.
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Keep a regular sleeping schedule
Another key tip for combatting the effects of the clocks changing is to keep a regular sleeping pattern in the days leading up to the day of the time change – don’t go waking up at 6am one day and 10am the next for example.
This helps to ensure that your bodys natural clock, the circadian rhythm, isnt disrupted and that your body will produce chemicals, like the alertness hormone cortisol, at the right times of the day.
On top of that, its important that youre not sleep-deprived when the clocks change, as this can have a negative knock-on effect. According to Sleep Foundation, receiving extra sleep to build up a sleep bank can help decrease cognitive impairment caused by reduced sleep.
Maintain a regular eating pattern
Just like the times we wake up and go to bed, the times of day when we eat can also impact our bodys natural rhythm.
Ensuring to keep mealtimes consistent and avoiding late-night meals or caffeine are recommended by both The Conversation and Sleep Foundation to help make the time change easier on our bodies.
Get plenty of morning sunlight
Light is one of the key drivers of the circadian rhythm and getting plenty of natural light early on in the day can help to not only boost your alertness but also your mood as well.
Scheduling a morning walk into your daily routine can be a great way to expose your body to natural light and set yourself up for the day ahead, perfect for when youve suddenly lost an hour due to daylight saving.
Avoid bright light/devices before bed
The above point also relates to getting the right amount of light in the evening as you should try to avoid bright light, particularly blue light from screens, as youre getting ready to sleep.
This is because exposure to blue light can delay the release of melatonin, the bodys sleep hormone, which can help to disrupt your sleep schedule further.
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