Neuropsychologist Dr Rachel Taylor’s advice on adapting to the Clock Change
For many Brits, the Autumn clock change results in a disruption of sleep patterns, which can have a detrimental effect on wellness.
Neuropsychologist and Founder of UNBroken, Dr Rachel Taylor advises: “ The Clock Change is a major thing for people due to the difference in light – we need good doses of natural light to keep well but also to get enough serotonin produced to produce the right amount of melatonin for the nighttime. We all need to be mindful about getting enough light to do this. So adjust your routine so that you can get at least ten minutes as soon as you can in the morning to be able to support your hormone functions throughout the day.
Work with your body and not against it. The change in clocks also signifies a change in season so this Autumn starts to slow down and understand the cycle of rest that winter brings to the natural world. Human beings were in tandem with this cycle and now we are not we are in danger of burnout and illness.”
Dr Rachel Taylor offers the following advice for those who have trouble sleeping at night:
Try go to bed and wake up at the same time, every day.
The easiest way to help maintain your circadian rhythm is consistently going to bed and waking up at the same time every day. Your bedtime should be when you normally feel tired in the evening and can easily fall asleep. An important indicator is your ability to wake up naturally the next day. If you continually need an alarm clock to wake up, that is your body’s way of telling you an earlier bedtime is needed.
Don’t sleep in, even if it’s the weekend.
When your sleep schedule varies drastically from weekdays to weekends, you are more likely to experience jet lag-like symptoms throughout the week. Rather than sleeping late to make up for a late weekend night, take a short nap the next day to help catch up without affecting your body’s natural sleep-wake cycle.
Be a smart napper.
If you have difficulties falling or staying asleep at night, daytime napping may be having an impact. While 15- to 20-minute naps are a great way to make up for lost sleep, you should avoid napping after 3:00 pm as it can make it harder to fall asleep at your regular bedtime.
Fight off the after-dinner fatigue.
If you feel drowsy ahead of your normal bedtime, try a mildly stimulating activity to help keep you awake. Washing the dishes, talking to a friend, or prepping for the next day can help you combat drowsiness until it’s time for bed. Dozing off early may lead to waking up in the middle of the night and having trouble falling back asleep.
Find time to wind down.
Once you know your ideal sleep/wake schedule, a relaxation routine such as reading a book or listening to soft music should be an essential part of getting ready for bed. Giving your mind and body this time to relax will help you fall asleep quicker.
Take a bedtime bath or shower.
The drop in core body temperature you experience after getting out of a warm bath or shower is a signal to your body that it’s time for bed. For maximum effect, schedule bathing one to two hours before your regular bedtime.
If you can’t sleep, don’t stay in bed.
Though it may sound counterproductive if you are still awake after trying to fall asleep for more than 20 minutes, get up. Finding a quiet, relaxing activity such as reading a book or taking a walk around the house gives your body additional wind-down time. Lying in bed thinking about being awake can make it more difficult to fall asleep.
Exercise for sleep:
Exercising helps to speed up your metabolism, increases your body temperature and helps to stimulate the release of hormones such as cortisol into your system. While physical changes like these aren’t a problem when exercising in the morning or early afternoons but exercising too close to bedtime negatively impacts your ability to sleep.
Look to finish any vigorous to moderate workouts at least three hours before your regular bedtime. If this doesn’t help and you find yourself still experiencing difficulties sleeping, look to move your workouts even earlier in the day. Workouts that are low-impact and relaxing, such as yoga or stretching, may be helpful in promoting sleep.
Exercise is great, but not too late in the day. Look to exercise at least 30 minutes a day, if able while being sure to finish your workouts no later than 2 to 3 hours before your bedtime.
Take out your electronics.
When preparing for bed, clear your room of possible distractions caused by bright lights or loud noises, including the television, phone, tablet, or computer. If you have a clock turn its face away from you to avoid watching the time when trying to get to sleep.
Find the perfect room temperature.
If your sleeping space is too warm, it can affect the quality of your sleep.
Use essential oils.
Essential oils can support sleep as they help you focus and promote relaxation - lavender, valerian, bergamot, sandalwood, and vanilla can help
Try a weighted blanket.
Weighted blankets have been shown to reduce anxiety and promote a sense of security by providing gentle pressure on the body, mimicking the feeling of being held. This helps increase the release of serotonin, a neurotransmitter involved in the regulation of sleep and feelings of calmness.
For more information or to book a consultation with Dr Rachel Taylor, please go to https://un-broken.me/