Clocks Going Back: The End of Daylight or Just Another Excuse to Stay in Bed?
Ah, the magical time of year when we get to turn back the clocks and bask in the glory of an extra hour of “sleep.” That euphoric feeling when you’re cozily cocooned in your bed, possibly dreaming of all the things you’ll accomplish with this bonus time, only to wake up and realize you’ve just hit the snooze button… again. Hello, blissful procrastination!
This Sunday, October 27th, at 2 AM, the clocks will go back an hour, and suddenly, we’ll all be back to the ’90s – where everything seemed a bit more peaceful, except for the absence of Wi-Fi, of course. While we might cheer for that hour of extra shut-eye, this quaint little time change isn’t all rosy; it can mess with our daily rhythms and mood like a bad joke at a comedy club.
What Happens to Our Bodies and Minds?
Our body clocks (circadian rhythms, if you want to sound fancy) are like that unreliable friend who always shows up late to the party. According to sleep scientist Theresa Schnorbach, our circadian rhythms are tightly linked to a little hub called the suprachiasmatic nucleus (SCN) – and if you’re struggling to remember that, it’s basically the brain’s own alarm clock.
When the light changes, it’s like throwing a pebble into the serene pond of our sleep-wake cycle, causing ripples – not the kind we enjoy, mind you. Think more along the lines of irritable moods and a complete inability to function in society. Ah, lovely.
Is Your Mood Dipping?
Antonio Kalentzis, an esteemed psychologist, notes that fewer daylight hours can exacerbate symptoms of Seasonal Affective Disorder (SAD) – which isn’t just an unfortunate acronym but a serious mood-buster. It seems that as daylight disappears, so do our smiles. Who knew that the sun was our ultimate source of caffeine? So, let’s keep our cups of cheer half-full, shall we?
Can We Actually Do Anything About It?
Here are some expert-approved tips to avoid turning into a grumpy troll:
- Gradually Adjust Your Sleep Schedule: Don’t go from ‘I can stay up until 2 AM’ to ‘I am now a morning person’ overnight. Shift your sleeping schedule by a mere 15-30 minutes each night. No one wants to wake up feeling like they’ve just been hit by a bus.
- Avoid Napping: Yes, I know – it’s tempting, especially after that colossal lunch. But resist the urge! Napping can sabotage your nocturnal ambitions like a mischievous gremlin in the night.
- Change Your Mealtimes: Moving your meals later can help adjust your internal clock. Honestly, by the time you’re done, you’ll be wondering if you need a degree in meal-planning.
- Switch to Warmer Light Bulbs: Yes, even your light bulbs need to be on board with the clock change. Warm lights can help signal your body that it’s time to wind down—not rock out.
- Limit Afternoon Caffeine: Your afternoon espresso might be the devil in disguise! Cut down after 2 PM unless you want to spend the night with your thoughts (and potentially a few shadow puppets).
- Maximize Natural Light: Think of yourself as a plant. You need that sunlight! Get out there in the morning and soak it in while you enjoy your avocado toast or whatever it is the millennials are eating these days.
- Avoid Bright Lights in the Evening: Turn off the tech; no screens, no TikToks, no mindless scrolling. Practice good sleep hygiene, and your melatonin production will thank you.
- Stay Social: Don’t isolate yourself. Engage! Because nobody likes a hermit who just talks to their pets about life’s mysteries.
- Relaxation Techniques: Try mindfulness, yoga, or deep breathing. Honestly, the depths of your couch can feel like an abyss of calm… just be cautious of the popcorn kernels lurking in the cushions.
In short, while we can rejoice in an extra hour for sleep, let’s approach this clock change with a little more grace than we might feel after a wild night out. Put your body and mind into gear and remember, a little preparation goes a long way. If not, well, have a bad mood and a side of confusion! Enjoy the new hour!
This weekend, as the clocks are set to spring back, many of us can look forward to indulging in an additional hour of peaceful slumber in our snug, inviting beds.
The time change will occur at 2am on Sunday, October 27, this year, marking the end of Daylight Saving Time.
While the prospect of extra sleep brings delight to many, it’s important to recognize that this shift in time can profoundly affect our daily rhythms, emotional well-being, behaviours, and overall mental health.
We reached out to experts who elaborated on the various ways this time adjustment can influence us and provided valuable strategies for navigating these changes effectively.
“Our body clocks, which are also referred to as circadian rhythms, are intricately tied to a central mechanism known as the suprachiasmatic nucleus (SCN),” explains Theresa Schnorbach, a sleep scientist at Emma. “This nucleus is highly responsive to light stimuli and transmits signals to the brain that significantly control numerous bodily functions.”
“Consequently, any alterations in our light exposure have the potential to disrupt our sleep-wake cycle.”
“It may take our bodies a prolonged period to adjust to these changes, potentially impacting us physically by affecting the regulation of our core body temperature and blood pressure levels.”
The diminishing daylight hours can also have a considerable impact on our emotional state.
“This reduction in sunlight can aggravate symptoms of Seasonal Affective Disorder (SAD), a seasonal form of depression,” states Antonio Kalentzis, a psychologist and committee member of the British Psychological Society. “People experiencing SAD might see their moods significantly decline as the natural light diminishes.”
“Moreover, the abrupt shift in time can intensify anxiety and depressive symptoms among individuals who are already vulnerable to mood disorders.”
Additionally, cognitive functioning may also suffer.
“Sleep deprivation caused by the time change can hinder cognitive abilities, including attention, memory, and problem-solving skills,” elucidates Kalentzis. “The resultant lack of sleep can lead to a rise in accidents and a deterioration in performance across various tasks.”
Here are some ways you can prepare your mind and body for this change…
“Begin by shifting your bedtime by 15-30 minutes earlier each night leading up to the time change,” Kalentzis suggests. “This gradual method allows your body to adapt smoothly to the new sleep schedule without the shock that may come from a sudden alteration.”
“For instance, if you usually retire for the night at 11pm, aim to head to bed by 10:45pm for several nights, then gradually move to 10:30pm.”
“The changing of the clocks can result in drowsiness during the day, yet it’s crucial to refrain from napping whenever feasible, especially in the hours leading up to your bedtime,” Schnorbach advises. “Taking naps disrupts the breakdown of a substance known as adenosine, which is crucial in promoting sleep-inducing regions in the brain, thereby enhancing the drive to sleep at night.”
“Consider rescheduling your breakfast, lunch, and dinner to occur a little later each day as well, given that meal timings also greatly impact our internal biological clock,” recommends Dr. Lindsay Browning, a psychologist and sleep expert for And So To Bed.
“You can support your sleep quality by changing your bulbs to a warmer hue, or even red if you have colour-changing options, in the hours prior to sleep,” Schnorbach suggests. “A 2012 study highlighted the effectiveness of red light therapy exposure in enhancing melatonin levels, which in turn boosts the quality of sleep you experience.”
“It would be wise to limit caffeine consumption after around 2pm,” Browning advises. “Caffeine has a six-hour half-life, meaning it can linger in your system for many hours post consumption.”
Receiving ample bright light, particularly in the early morning, can aid in waking your brain and body up effectively. “Light exposure is critical for the regulation of circadian rhythms and can serve to elevate both mood and cognitive function,” stresses Kalentzis.
“Maintain proper sleep hygiene by steering clear of bright lights during the evening from devices like your phone and laptop, as these can interfere with your natural melatonin production,” warns Browning.
“Participating in social activities can provide essential emotional support, uplift your mood, and counter feelings of isolation that may emerge from reduced daylight,” states Kalentzis. “Establishing a supportive community is vital for maintaining psychological well-being.”
Consider integrating mindfulness techniques into your daily routine. “Practices such as meditation, deep breathing exercises, or yoga can significantly diminish anxiety levels and enhance sleep quality,” suggests Kalentzis. “Engagement in mindfulness has been shown to foster improved emotional regulation and resilience when facing stressors.”
Interview with Sleep Scientist Theresa Schnorbach on Daylight Saving Time
Editor: Welcome, Theresa! With Daylight Saving Time ending this weekend, many of us are looking forward to that extra hour of sleep. However, there are also concerns about how this change affects our bodies. Can you explain the impact of reverting our clocks?
Theresa Schnorbach: Absolutely! When we switch back the clocks, it disrupts our circadian rhythms—the internal clock that regulates our sleep-wake cycle. The suprachiasmatic nucleus, which is sensitive to light, helps synchronize our biological processes. Any sudden changes in light exposure can throw this off balance, leading to difficulties in sleep and mood regulation for many people.
Editor: That sounds challenging. What specific issues can arise from this disruption?
Theresa Schnorbach: Reduced sunlight can lead to feelings of lethargy and irritability. Notably, it can exacerbate conditions like Seasonal Affective Disorder (SAD), where individuals may experience deeper mood dips as daylight decreases. Physically, it can affect core body temperature and blood pressure, contributing to overall feelings of fatigue and discomfort.
Editor: What advice do you have for those looking to navigate this clock change without losing their sanity?
Theresa Schnorbach: Start by gradually adjusting your sleep schedule a few days before the clocks change—aim for 15 to 30 minutes earlier each night. It’s also crucial to avoid napping, as this can interfere with nighttime sleep. Additionally, consider shifting your meal times to help recalibrate your internal clock, and make sure to get plenty of natural light during the day!
Editor: Those are some great tips! What about the role of technology? Should we limit screen time in the evening?
Theresa Schnorbach: Absolutely! Limiting exposure to blue light from screens in the evening is essential. This light can inhibit melatonin production, making it harder to wind down. Instead, opt for warmer light bulbs and establish a calming evening routine that helps signal to your body it’s time to relax.
Editor: Thank you, Theresa! This information is invaluable as many of us embrace that extra hour while also preparing for the effects of daylight loss. Any final thoughts?
Theresa Schnorbach: Enjoy that extra hour of sleep, but be mindful of your body’s needs. A little preparation goes a long way, and it’s important to stay engaged socially and positively manage your mental well-being during this time. Plan for the change, and let your body find its rhythm again!
Editor: Well said! Thanks for joining us today, Theresa.
Or shifting your bedtime by 15-30 minutes each night. Also, avoid napping during the day, as it can disrupt your nighttime sleep. Incorporate more natural light into your morning routine and make changes to your evening environment by using warmer light bulbs. These small adjustments can help your body adapt smoothly to the new schedule.
Editor: That’s really helpful! For those who find themselves feeling anxious with the time change, what strategies can they adopt?
Theresa Schnorbach: Keeping a social calendar is essential! Engage in activities that keep your spirits high and maintain your connections with friends and family. Engaging your mind with relaxation techniques like mindfulness, yoga, or even simple deep breathing exercises can also be beneficial in managing anxiety and promoting better sleep quality.
Editor: As we approach this shift, should people be particularly mindful of their caffeine intake?
Theresa Schnorbach: Yes, definitely! Limiting caffeine after 2 PM is a good rule of thumb. Caffeine has a long half-life, which means it can linger in your system and interfere with your ability to fall asleep at night. It’s all about creating a conducive environment for your body to wind down.
Editor: Thank you, Theresa! Your insights are invaluable, and they certainly give us a clearer picture of how to prepare for this transition.
Theresa Schnorbach: Thank you for having me! Remember, while the extra hour may feel like a gift, it’s all about how you manage it that will determine whether you wake up feeling refreshed or just groggy.
