IF your slumber suffers at this time of year, you are not alone.
With the clocks going back on Sunday, many of us find resetting our routines to shorter days and darker evenings affects the quality of our shut-eye.
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Here, sleep psychotherapist Heather Darwall-Smith explains why the change alters our sleep, and how to adjust to ensure a good night’s kip all winter.
RESET YOUR RISE
SMALL adjustments to the time you hit the sheets can be useful to help cope.
Heather says: “Consider shifting your bedtime and alarm call by 15 minutes in the three days before the clocks change.
“Waking up at a consistent time keeps us functioning at our healthy best, both hormonally and biologically, for optimal digestion, energy, alertness and more.
“But don’t get hung up on having earlier nights if you aren’t tired.
“An overly rigid sleep-wake routine can increase sleep problems, so only go to bed earlier if you feel sleepy.”
TOLERATE YOUR TEENS
HEATHER says: “The clock change can be trickier for teenagers. Many have a delayed body clock already due to hormonal changes found in adolescence.
“They’re inherently sleep-deprived thanks to a biologically late cycle, which means they aren’t tired at bedtime – but it’s not totally their fault!
“Recognising this is essential, but gently prompting teens to reduce screen usage at night will help them to drop off and sleep better when they do turn in.”
TAKE VITAMIN D
THE NHS recommends taking a vitamin D supplement between the months of September and April.
This is when our body struggles to make enough on its own, owing to the reduction in sunlight.
A good supplement can also help you get a decent kip during winter.
Get in the habit of taking vitamin D daily through the darker months.
Red meat and egg yolks are also good sources.
GO OUTSIDE
HEATHER says: “Getting as much natural light as possible during the daytime and reducing it at night is key for good sleep.
“It’s the primary external reset button for drop-offs and waking, so get up and out into the natural daylight, especially in the mornings if you can.
“When it is overcast you will need to stay out for longer, but even on grey days the rays from the sun will tell the brain how to respond at bedtime. Morning movement also helps tell it that it’s time to be awake.
“If you struggle not to hit ‘snooze’ at this time of year, a light-based alarm clock can help. It is also a softer way to wake up.”
EAT PROTEIN
INCORPORATE more protein into your diet for better winter snoozes.
Heather says: “Poor sleep often gets blamed for daytime energy dips when the issue may actually be blood sugar levels.
“Regular mealtimes matter, so aim not to eat too early or too late at night.
“A protein-based brekkie is ideal for all ages.”
Try tucking into eggs, peanut butter on toast or porridge to start the day.
DON’T STRESS ABOUT ZZZs
FOR most people, the body will adjust to nodding off normally within three days.
Heather says: “When the clocks go back, the mornings are lighter but our evenings get darker. It can be momentarily disorientating, but try not to worry about it.
“There is the likelihood of a few days of feeling sluggish. But if you worry, it will only make the impact worse.”
- The Science Of Sleep, by Heather Darwall-Smith (£14.99, www.dk.com).
