The recent adjustment of clocks back one hour on October 26, 2023, has left many individuals feeling unusually fatigued, despite gaining an additional hour of sleep. While the change aims to provide benefits such as longer daylight in the evenings, it can disrupt sleep patterns and energy levels for several days following the shift. Experts highlight that the transition may lead to symptoms similar to mild jet lag, affecting daily productivity and overall well-being.
Understanding the Impact of Time Change
At 2 a.m. on that Sunday, clocks reverted to 1 a.m., marking the end of British Summer Time and the return to Greenwich Mean Time. While this change typically results in an extra hour of rest, it can also throw off our internal body clocks, known as circadian rhythms. According to Dr. William Lu, a practicing physician and Medical Director for Dreem Health, the sudden alteration in sleep schedules can hinder the proper release of hormones such as melatonin and cortisol, which regulate sleep and wakefulness.
Despite enjoying nine hours of sleep over the weekend, many are experiencing symptoms of exhaustion on Monday afternoon. This phenomenon is attributed to the body’s struggle to adjust to the new schedule. The disruption can lead to feelings of lethargy, even for those who have seemingly had adequate rest.
Common Side Effects and Quick Solutions
Reports from family, friends, and colleagues indicate widespread complaints of low energy and disrupted sleep following the clock change. The most prevalent side effects include daytime sleepiness, trouble falling asleep, and frequent awakenings during the night.
1. **Daytime Sleepiness**: Individuals may find themselves battling a wave of fatigue, reminiscent of jet lag. According to Dr. Chelsea Perry, founder of Sleep Solutions, it can take up to a week for the internal clock to realign. To combat this, exposure to natural daylight is essential. Sunlight not only suppresses melatonin but also stimulates serotonin, enhancing energy levels. It is advisable to avoid napping during the day, as this may further confuse the body’s internal clock.
2. **Difficulty Falling Asleep**: Despite feeling tired, many may struggle to fall asleep at night. This can be a result of oversleeping over the weekend, which diminishes the body’s natural sleep pressure. To facilitate better sleep, establishing a calming nighttime routine is crucial. Activities such as taking a warm bath or shower can lower core body temperature, signalling to the body that it is time to sleep. Dimming lights and engaging in screen-free activities, such as reading, can also promote relaxation.
3. **Frequent Nighttime Awakenings**: It is not uncommon for individuals to experience prolonged awakenings throughout the night after the time change. This disrupts the restorative stages of sleep, leading to increased daytime fatigue. Maintaining a consistent sleep schedule, along with avoiding caffeine after midday and limiting alcohol consumption, can help mitigate these disturbances.
As individuals adjust to the recent time change, being mindful of sleep habits and environmental cues can significantly improve sleep quality and overall energy levels. By taking proactive steps, it is possible to alleviate the negative effects associated with the clock shift and maintain a healthy sleep routine.
