As the clocks are due to be turned back an hour this weekend, you might find yourself feeling a bit out of sorts as your body adjusts to the change. This year, on Sunday, 27 October, the clocks will be set back an hour at 2am, marking the end of British Summer Time.
According to experts at CBD.co, a leading online marketplace for CBD products, “The change in time and light disrupts our circadian rhythms, which is the system the body uses to tell when it’s time to sleep and wake up,”
However, they suggest a method that can help you adapt to the new schedule more easily, advising: “All you need to do is carefully control the colour and intensity of the light in your room as you prepare for bed.”
As the time change approaches, they recommend gradually adjusting the intensity and tone of light in your home.
The light exposure trick – and how it works
Gradually dim lights before bed
Start by dimming the lights in your living room and bedroom an hour before bed. This reduction in brightness signals to your brain that it’s time to wind down, promoting the release of melatonin, the hormone responsible for inducing sleep.
Shift to warm-toned lighting
As part of this gradual shift, the experts suggest swapping out white or blue-toned lights for warmer, amber hues, explaining: ” Warm light has a calming effect, simulating sunset and natural evening light, supporting the body’s natural sleep cycle.
“Blue light emitted by electronic screens should be avoided, so try putting your devices away before bedtime.”
Consistent timing
Adjust the timing of these changes over a few days, aiming to shift your sleep schedule by 15–30 minutes each day as this slow, consistent change helps your body adjust without the sudden shock to the system of daylight savings.
A spokesperson for CBD.co commented: “Aside from adjusting how much light you’re exposed to at night, several other sleep hygiene practices can make you feel significantly more alert and rested during the daylight savings time shift.
“The first is maintaining a consistent sleep schedule. Going to bed and waking up at the same time every day, even on weekends, helps regulate your body’s internal clock.
“This is especially important during daylight savings, as the sudden shift can confuse your circadian rhythm, leading to grogginess and lack of sleep.”
The experts finished: “As well as using light to create a calming atmosphere before bed, activities like reading, meditating, or gentle stretching signal to your body that it’s time to wind down.
“The environment of your bedroom is also really important; it should be cool, quiet, and dark. Avoid caffeine and heavy meals close to bedtime, as they can interfere with your ability to fall asleep.”