Spring is officially here and it’s time to start enjoying the brighter mornings and longer evenings. With British Summer Time not far away, now is the time to get ready for the clocks going forward. The shift to British Summer Time means that the days are getting longer – but switching clocks also means one hour less under the bed covers.
Thankfully modern technology, including your smartphone, will make the change for you, however as I am trying ‘Digital Detox’ I am opting for Lumia Bodyclock.
Bodyclock is a range of dawn simulators – alarm clocks that wake you up gradually with increasing light. The light cues your body to set a healthy sleep cycle, get up, beat winter blues, and to feel alert, refreshed and energetic all day. Why not check it out here.
In 2017 the move forward will take place on Sunday the 26th of March (same day as Mother’s Day), so while it will cut into your lie-in you won’t have to worry about missing a morning meeting. When we spring forward to daylight saving time, we lose an hour of sleep. Most of us feel the effect for a few days afterward.
A few tweaks to your routine – like putting your alarm clock out of reach – can help you start the day with more energy and a better outlook.
4. Keep Regular Sleep Hours
Go to bed and wake up at the same time each day. This helps your body regulate its sleep pattern and get the most out of the hours you sleep. If possible, wake up at the same time on the weekends, too, which makes Monday mornings easier to bear. You can also see how a nap affects your sleep quality. For some, napping can make nighttime sleeping harder; but for others, a short nap (20 minutes) can be revitalizing, without ruining their night’s sleep.
5. Get Some Exercise During the Day
Even moderate exercise, such as walking, can help you sleep better. Aim for at least 30 minutes of moderate exercise, three times a week or more. If you often don’t sleep well, try not to exercise too close to bedtime.
6. Avoid Stimulating Substances
7. Eat Lightly at Night
Indigestion from spicy or fatty food or having too much food in your stomach can cause insomnia. For a better night’s sleep, eat light, simple foods several hours before bed.
If you get hungry, have a snack of easy-to-digest food such as carbohydrates or dairy. Also, avoid too much liquid before bed so that you don’t have to wake up to go to the toilet.
8. Relax Before Bed
Stress and over-stimulation can make it hard to fall asleep. Try to avoid intense television programs or movies before bed. Relax with a soothing, warm bath and curl up with a book instead.
Worry boosts production of the stress hormone cortisol, which makes you more alert. If anxiety keeps you awake, write out your schedule for the following day before going to bed, including possible solutions to challenges you may face.