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IT may only be an hour, but the clocks going back on Sunday can have major health implications.
Research has long suggested that while a whole extra hour in bed sounds nice, it’s not without a cost.
Moving the clocks back is something the British have just had to accept and learn to live with, but it’s often still a big adjustment.
Evenings will suddenly turn significantly darker from Sunday as Britain returns to the winter period, known as Greenwich Mean Time (GMT).
Kerry Davies, AKA The Sleep Fixer, tells Sun Health: “When we reset the clock and gain an hour of sleep, our internal body clock can’t immediately adjust to the new time.”
We have a body clock that is governed by daylight.
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If this shift, it can cause misunderstanding and throw out a number of functions, such as sleep, mood and digestion.
Experts say this circadian misalignment, otherwise known as “social jet lag,” is associated with an increased risk of conditions including obesity, metabolic syndrome and mood disorders.
Limited research has also linked body clock disturbances to mental health issues such as depression and anxiety and muscle weakness.
But according to longevity experts, there are simple and completely free lifestyle changes you can implement right now to avoid any clock-changing “jet lag” and boost your health.
So what exactly are the risks? And what can you do?
Sun Health explains everything you need to know.
Your sleep suffers
Often you will wake up an hour earlier when the clocks go back.
And while that doesn’t mean you’ll lose an hour of sleep—in fact, you’ll gain one—it can still throw up your Sunday morning routine.
In the first few days after the clock goes back, “you may find yourself waking up too early and tossing and turning in bed until your alarm goes off,” says Dr. Lindsay Browning, psychologist, neuroscientist and sleep expert for And so to bed.
“This can make you feel tired during the day.”
As winter rolls around, we generally get less morning sunlight than in the summer.
This not only makes it harder to get up in the morning, but it can also cause you to fall asleep earlier in the afternoon due to signals from the sunset.
You might think a quick fix is to use more artificial evening light on the dark evenings, but this can destroy your body’s sleep signals.
Kerry says, “Exposure to artificial light in the evening can disrupt the production of melatonin and make it harder to fall asleep.”
She says as a result, people may experience sleep disturbances.
Poor sleep can have a domino effect on a number of health factors, including appetite, concentration and mood.
Your mood drops
If the thought of darker evenings makes you feel instantly miserable, you’re not alone.
Short days are associated with seasonal affective disorder, or “winter depression.”
This is estimated to affect 7 percent of the UK population every winter.
It causes symptoms such as low mood, overeating, loss of enjoyment in daily activities, feeling lethargic and sleeping longer than normal.
According to the NHS, treatment for SAD includes taking antidepressants, talking therapies such as cognitive behavioral therapy, as well as light therapy.
Light therapy involves using a bright light, sometimes called a SAD lamp or light box, to simulate daylight in the winter.
Many people need treatment every winter to prevent symptoms from returning.
More generally, subtle effects on your mood from the dark days can include a lack of energy or ‘winter blues’.
Beat the clock
With a few days before the clock change, you can prepare.
Kerry Davies, The Sleep Fixer, says: “Gradually lock in your sleep schedule by going to bed and waking up 15 to 30 minutes later each day on the days leading up to the clock change.”
This way, your body clock will already be synchronized with the new time when it happens.
BYE BOOZE
Be aware of other factors that can disrupt your sleep and body clock.
For example, Kerry says, “Limit caffeine and alcohol consumption, especially in the hours leading up to bedtime.”
NO LAY-IN
Kerry says, “Stick to a consistent sleep schedule, even on weekends.”
This will prevent further throwing your body clock off track.
SLEEP HYGIENE
Create the perfect sleeping environment in your bedroom.
Use earplugs, eye masks, and remove technology, as this can change the way your brain feels from day to night.
SUN RAYS
Use sunlight as much as possible, as Kerry says: “Spend time outside in the morning to signal to your body that it’s time to wake up.
“Increased morning light can help reset your circadian rhythm.”
Dr. Lindsay Browning, psychologist, neuroscientist and sleep expert for And So To Bed. agrees, saying, “Start the day by opening your curtains wide as soon as you wake up to let in the light.
“Also make sure you leave the house for lunch or a lunch break to help you get some important sunlight exposure and some light exercise.”
Spending time outside is also recommended to boost your mood, especially for those with SAD.
Exercise
“Dr Browing says: “Some studies suggest that exercise can affect how much ‘deep sleep’ you get at night.
“Deep sleep can help you feel refreshed when you wake up, as well as support muscle repair.
“You don’t necessarily need to avoid evening exercise altogether, although vigorous exercise within 90 minutes of bedtime can disrupt sleep for some people.”
Fatal impact
Studies show an increase in negative health consequences from changing the clocks.
The switch to British Summer Time (BST) in spring is linked to a spike in heart attacks and strokes.
The shift to Daylight Saving Time (DST) in the fall may cause an uptick in strokes, according to a study.
Researchers who studied hospitals in Finland found that the overall rate of ischemic stroke was eight percent higher in the first two days after a daylight saving time change.
The clocks changing in autumn may also cause an uptick in suicide among already vulnerable people, according to a study.
Road car accidents increase at the beginning of winter, according to insurance companies, as people adjust to driving home in the dark.
So what can you do to combat jet lag?
Little tweaks this weekend can help your body avoid ‘jet lag’ due to the body clock shift, says longevity expert Gary Brecka, 55, who counts Kendall Jenner and Cristiano Ronaldo among his clients.
Miami-based guru Gary, who is an expert in his body’s biological systems, claims he has “reversed his biological age” to that of a 20-year-old, swearing by three key habits.
“A one-hour clock change doesn’t need to throw your body off if you notice three things right away: morning light, meal timing and evening light exposure,” he tells Sun Health.
“Your body runs on internal clocks. When light, food and routine all move together, the body quickly recalibrates.
“When they conflict, you get that foggy, jet-lagged feeling that people often change time.”
“That’s what makes changing the clock easier. Not a big intervention, just clean signals delivered at the right times.”
Start the day with a dopamine-restoring walk
On Sunday morning, after the clock change, head out.
“Within the first hour of waking up, go outside for 10 to 15 minutes and let natural light hit your eyes,” says Gary, host of The Ultimate Human Podcast.
“Not through a window. Outside. And that works on an overcast day, those wavelengths come right through the clouds.”
Getting out and about within an hour or two of getting up can boost your mood, increase your fitness and even reduce your risk of heart disease and diabetes, research suggests.
“Sleep doesn’t start when your head hits the pillow,” adds Gary.
“Sleep is the result of the way you lived your day. Your morning determines your night.”
Avoid late night snacks
Keep late night eating to a minimum from Sunday night through next week.
“Keep your eating window stable, ideally within about eight to 10 daylight hours, and avoid eating late at night for the first few days,” says Gary.
“Front-load calories early in the day, if possible, and stop eating two to three hours before bed.
“Your metabolic system handles food better early on, when insulin sensitivity, digestive function and thermogenesis are stronger.
“Eating late during a clock change creates extra circadian drag, disrupts sleep, and makes adjustment worse than it needs to be.”
A growing number of studies have also suggested that people who eat so consistently that they don’t eat for two to three hours before bed have better control of their blood sugarharms dangerous fat around their middles, and reduces inflammation.
Keep your bedroom cool and adjust the lighting
To send your body to a comfortable state faster, keep a cool bedroom.
This is part of creating an inviting and sleep-inducing environment Sleep environment.
A cool environment can also help the transition into deep, slow wave sleep and REM (rapid eye movement) sleep, crucial for mental restoration.
“For a few evenings after the clock change, dim the house lighting and use warmer bulbs if you can,” says Gary.
“Avoid bright overhead LEDs and cut screens earlier than usual, as blue-white light suppresses melatonin and delays the body’s nighttime signal.
“When you wake up at night, avoid looking at your phone, because even a quick burst of light can tell the brain it’s daytime and throw you off the rhythm.”
Many large studies have all reported that the shorter someone sleeps, the shorter their lifespan.
Over time, poor sleep can lead to high blood pressure and other problems.
“A consistent routine helps lock in the shift faster,” says Gary.
“Keeping the same wake-up time, the same meal window and the same wind-down routine for three days usually makes an hour’s time change negligible.
