Spring forward by an hour!
The clocks may be changing this weekend, to spring us all into the warmer months, but losing an hour’s sleep can create problems for some people.
Getting a good night’s sleep is vital, not just for our health but so we all operate to the best of our ability. Not only does our bed provide a place to rest and relax, but it should also ensure we wake up from a good night’s sleep feeling totally refreshed and rejuvenated.
“So, when our sleep pattern is altered in any way, either through a late night, illness or the clock’s changing for example, it can have a detrimental impact on how we feel. The good news, however, is that with a few simple steps, preparing for the clocks changing this weekend can be a smooth transition.
Make up for lost time
Adjusting your routine gradually and going to bed around 10 minutes earlier in the days running up to the clock change may help. But don’t change your bed time too drastically, otherwise you could struggle to drift off. Keep things subtle to give your body clock the best possible chance of adjusting.
Staying away from drinks with alcohol in them will really help you to get a restful night’s sleep. While it might seem like a small tipple of something before bed will aid you in nodding off, the truth is it results in less time in a more restful, deep sleep (the Rapid Eye Movement stage, known as REM). For those who have trouble sleeping, avoid stimulants such as caffeine for 4-6 hours before bedtime.
Create the perfect sleep environment
Ideally, your bedroom should be cool, quiet, dark and clutter free so you have the best setting for sleep. Time changes are also a good cue to evaluate your pillows and bedding. A supportive pillow to suit your sleeping position can help support your neck and ensure your spine is aligned.
“You should also switch off gadgets at least an hour before bed, because the light omitted from things like your smart phone or tablet actually stimulate your mind, keeping you awake. Doing this will help you to create a nice wind-down routine you can follow night after night.
“Staying active during the day will help your body crave sleep at night. Taking an afternoon nap may seem really tempting on Sunday but it won’t help your body clock. Try going for an afternoon walk to get some natural daylight and fresh air, as exercise can help you sleep better. Stay awake throughout the day and your body will thank you for it at bedtime.
“We would also suggest that you go to bed and wake up at the same time each day. This will help 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 – it will make your weekday mornings easier to bear.”
Coping with Kids
Time changes can be disruptive for children and adjusting to new sleep times can be a bit of a struggle. However, there a couple of things you can do to help. Start to adjust the routine by half an hour on Saturday so that by the time Monday comes around the impact is lessened. We recommend lots of fresh air, exercise and an early dinner to tire them out! Keeping routines consistent is key. Following the time change, keep the same order in their day to day routine such as mealtimes, playtimes, nap time and bedtime routines. Sticking to regular steps from dinnertime through to bedtime will help your child slow things down and be ready for bed despite the time changes.
Lighter evenings as the season progresses impact children’s bedtime so make sure their room is dark – a dark room is conducive to getting a good night’s sleep. Dim the lights and close the curtains or blinds before bedtime so your child gets the sense that its coming.
Amanda, added: “All of this advice will help to create a good sleep routine at any time of the year, but it will especially help as the clocks change. Sleep is such an important part of our lives and it really pays to do all you can to create the best environment you can to maximise your time in bed.”
Having manufactured luxury handmade beds for more than 100 years, Hypnos is internationally renowned as the expert in handcrafted pocket spring mattresses and divans. Combining traditional skills with constant innovation and using only the finest natural and sustainable materials, Hypnos has a reputation for making the most comfortable beds in the world.