How to get a good night's sleep when the clocks go forward

Are you not-so-eagerly awaiting the clocks going forward?



@AvogelUKHealth


28 March 2013

The clocks going forward

Did you know that when the clocks go forward this may throw your body clock out of sync and affect health? Here are some tips to help you adjust.

This Sunday (31st March at 1am) the clocks go forward by an hour. While this may not sound like a big deal, what you may not realise is that any shift to regular sleeping patterns can take a toll on health. Getting enough good quality sleep is vital for wellbeing. For most of us this means getting an average of anything from six and half to eight hours a night.

It’s currently estimated that 1 in 5 people aren’t getting enough sleep and that a third of people in the UK are affected by insomnia at some point. Insomnia means you regularly have a problem getting to sleep. This can be triggered by stress, anxiety, depression or grief, breathing problems or pain, also eating late and drinking alcohol.

Lack of sleep, either through insomnia, or for other reasons, may cause depression and have a detrimental effect on emotional and physical health, relationships, work performance, mood and general thinking. Studies show that sleep deprivation weakens the immune system and may lead to health problems including high blood pressure, depression, low mood, poor memory, diabetes, heart disease and cancer.

Moving the clocks forward, even by one hour, may be enough to temporarily throw the internal body clock that governs our circadian rhythms (including the sleep wake cycle and hormone release) out of sync. It can then take a few days to re-adjust. During this time you may feel more tired and physically out of sorts. If you’re already run down or, have problems sleeping, this will only make things worse.

More seriously, a recent study (at the university of Alabama, US) has also shown that when clocks move forward by an hour, this is associated with a 10% increased risk of having a heart attack in the few days afterwards. The exact reasons for this aren’t clear. But, one theory is that sleep deprivation has a detrimental effect on the immune system and may trigger an inflammatory response that can trigger cardiovascular problems.

So, even if you consider yourself to be generally healthy, it’s a good idea to help your body re-adjust to the forthcoming time changes. By preparing yourself, this will help you to counteract the effects of losing sleep.

Tactics that will help you adjust when the clocks go forward

  • Go to bed 15 – 20 minutes earlier a few days before (or at least the night before) clocks go forward
  • To help you sleep, take a natural remedy such as A. Vogel Dormeasan. This is a natural sleeping aid that contains soothing, naturally sedative herbs, valerian and hops. Take about half an hour before bedtime for more restful sleep. The beauty of taking a natural herbal remedy is that you won’t feel groggy in the morning

A.Vogel Dormeasan Sleep Valerian-Hops Oral Drops | Sleeping Aid | Extracts of Fresh Valerian Root


£4.99 (15ml) In Stock Get it tomorrow, 30th March.

  • Set your alarm 20 – 30 minutes earlier a couple of days before in preparation for the earlier start when clocks go forward
  • Make sure your bedroom is as bright as possible on the first morning when clocks change
  • Try and spend more time in sunlight. Natural light will help to resynchronise your internal body clock
  • Try to get the same amount of hours sleep each night you usually need. This can vary depending on your normal requirements. But, basically whatever makes you feel rested and refreshed when you wake up in the morning.

How to improve your regular sleeping habits

Worried that you’re not sleeping as well – or as long as you should be? Here are some tips:

  • Do some form of exercise every day. This is a good way to help you sleep better at night
  • Avoid coffee, tea and alcohol in the evening – these have a stimulating effect that can make it more difficult to get to sleep. A hot milky drink or herbal tea such as chamomile is a good alternative
  • Wind down during the course of the evening. Try not to do anything that is mentally stimulating within 90 minutes of bedtime. Give yourself time to relax and prepare for sleep – try having a warm bath or listening to some soothing music
  • Try to get up at the same time every day, even at weekends, use an alarm clock if you need to. This helps establish your sleep pattern to follow a regular routine
  • Try not to sleep or doze off during the day as this can upset your sleeping patterns at night. Keep all your sleep for bedtime
  • Try to avoid reading or watching TV in bed as this can stimulate the brain, sometimes making it difficult to relax
  • If you are feeling worried or anxious, this can cause a sleepless night. So, try to find some form of relaxation that will help you unwind before bedtime. Or, start taking a calming herbal remedy (daily) such as Avena Sativa (oats). Make sure your room should is well ventilated, not too cold or too warm
  • Put the light out when you get into bed. Darkness helps signal to your body that it’s time for sleep.

A.Vogel Dormeasan Sleep Valerian-Hops Oral Drops | Sleeping Aid | Extracts of Fresh Valerian Root

Herbal sleep remedy containing organically grown valerian root and hops. Fresh herb tincture.
More info

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As the A. Vogel Sleep advisor, I recommend Dormeasan®, a natural sleep remedy made from fresh extracts of Valerian root and Hops.

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