The recent clock change on October 26, 2023, may have left many feeling more fatigued than invigorated. As clocks turned back one hour, individuals gained an hour of sleep, yet many are reporting symptoms akin to a hangover. This phenomenon has raised questions about how such a simple adjustment can have a significant impact on our health and well-being.
The shift from British Summer Time to Greenwich Mean Time marks a transition that typically brings mixed feelings. While the extra hour of sleep can seem beneficial, the disruption to our internal body clocks—known as circadian rhythms—can lead to unexpected side effects. According to Dr. William Lu, a physician and Medical Director at Dreem Health, the extra hour gained may not translate to a more rested feeling.
Understanding the Impact of Time Changes
When the clocks went back, many anticipated a refreshing change. However, the abrupt alteration in sleep schedules can throw off our internal rhythms, which are regulated by consistent sleep patterns. This mismatch affects the release of critical hormones such as melatonin and cortisol, causing fatigue and a lack of focus.
Dr. Chelsea Perry, founder of Sleep Solutions, explains that this sudden shift can lead to a state akin to jet lag. “It can take about a week for your internal clock to adjust,” she states, highlighting the body’s struggle to adapt to the new schedule.
Despite enjoying longer sleep hours over the weekend, oversleeping can also contribute to feelings of grogginess. A disrupted sleep schedule can adversely affect both physical and mental health, making it essential to recognize and address these effects.
Common Side Effects and Solutions
Many people are experiencing similar challenges following the clock change. Here are three common side effects and effective strategies to mitigate them.
1. Daytime Sleepiness
Many individuals report feeling drowsy throughout the day, even after a seemingly restorative night’s sleep. This fatigue stems from a misaligned internal clock that struggles to adjust to the new timing.
The solution lies in exposure to natural daylight. Sunlight can help regulate the body’s internal clock, suppressing melatonin and boosting serotonin levels. Spending time outdoors can enhance energy and assist the body in readjusting. It is advised to avoid napping during the day, as this can further confuse the body’s sleep signals.
2. Difficulty Falling Asleep
Even after feeling exhausted throughout the day, many may find it challenging to fall asleep at night. This paradox can occur when individuals sleep longer than needed over the weekend, reducing the natural sleep pressure that typically aids in falling asleep.
Creating a calming nighttime routine can significantly help. Activities such as taking a warm bath, dimming lights, and engaging in screen-free relaxation techniques can signal to the body that it is time to wind down. According to research, reading for just six minutes can reduce stress by up to 68%, making it easier to drift into sleep.
3. Frequent Nighttime Awakenings
Waking up throughout the night is another common side effect of the clock change. While brief awakenings are typical, prolonged disruptions can lead to poor sleep quality. This can hinder the ability to achieve restorative sleep stages, contributing to daytime fatigue.
To combat this issue, maintaining a consistent sleep schedule is crucial. Going to bed and waking up at the same time each day helps retrain the body clock. Additionally, avoiding caffeine after midday and limiting alcohol consumption can enhance sleep quality, allowing for deeper and more restorative rest.
As individuals adjust to the recent clock change, awareness of its impacts can facilitate a smoother transition. Recognizing the effects on sleep patterns and implementing simple strategies can help mitigate fatigue and promote better overall health.
