Daylight saving time survival guide

The clocks go forward on 30 March meaning many of us will lose an hour in bed.  Some of us breeze through the change seamlessly, yet others can feel out of sorts for days. Here are our tips on how to adjust as quickly and easily as possible:

478393893Start early: The time change is scheduled for the early hours of Sunday morning – to reduce disruption to the working week. To give yourself more time to adjust before work on Monday, reset one of your clocks at the start of the weekend – such as Friday night or Saturday morning. Try to eat meals, sleep, and wake according to that clock. When Monday comes your internal clock should be almost reset.

Lighten up: Spending time outdoors and in the sunlight on Sunday morning may also help your internal clock retune to the extra hour of daylight. Dim the lights in the evening, so that your body understands that it’s time to wind down. Also, do not expose yourself to bright light when it is dark outside. For example, if you get up at night to go to the bathroom do not turn on the light, as this will confuse your body into thinking it’s already morning. Prepare beforehand by installing a night light.

Work out: Exercise regularly, preferably outdoors, and early in the day. This releases serotonin: a chemical in the brain that helps our bodies adjust. A brisk morning walk is ideal. Don’t exercise too late in the evening though, as this could interfere with you getting to sleep.

…but snooze wisely: Try to resist the urge to take long naps late in the day. If you get tired, take a short, energising walk around the block instead. If you must nap, keep it earlier in the day and limit your snooze time to no more than 20 minutes.


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