The recent clock change on October 26, 2023, when clocks reverted back one hour, has left many experiencing unexpected side effects, including fatigue and disrupted sleep patterns. While the extra hour of sleep may seem beneficial, experts suggest it can lead to a range of issues as our bodies adjust to the new schedule.
Understanding the impact of the clock change is essential for managing these effects. According to Dr. William Lu, Medical Director for Dreem Health, the change can disrupt our circadian rhythms, the internal body clock that regulates sleep and wakefulness. As a result, many individuals are finding it challenging to feel rested despite having more sleep.
Why the Clock Change Affects Sleep
The shift from British Summer Time to standard time can throw off our internal clock, causing the release of sleep-regulating hormones like melatonin and cortisol to become misaligned. This dysregulation can lead to feelings similar to jet lag, as the body struggles to adapt to the new routine.
Although gaining an hour of sleep might seem advantageous, oversleeping can actually disrupt our body clock further. This can contribute to fatigue and reduced mental clarity throughout the following week.
Common Side Effects and Remedies
As many people report feeling drowsy or unrefreshed after the clock change, understanding and addressing the most common side effects is crucial. Here are three prevalent issues along with expert-recommended solutions.
1. Daytime Sleepiness
Experiencing heavy eyelids and a strong desire to nap is a common reaction to the time change. This daytime fatigue is often a result of the body adjusting to a new schedule, which can take several days. Dr. Chelsea Perry, founder of Sleep Solutions, notes that it may take about a week for the internal clock to realign.
**The fix:** Exposure to natural daylight can significantly help. Sunlight works to suppress melatonin, the hormone that induces sleep, while stimulating serotonin, which boosts energy. To avoid worsening fatigue, experts advise against napping during the day, as it can further confuse the body clock.
2. Trouble Falling Asleep
Despite feeling tired, many individuals may struggle to fall asleep at night. This paradox can stem from having overslept on the weekend, which diminishes the body’s sleep pressure, making it harder to drift off.
**The fix:** Establishing a calming nighttime routine can be beneficial. Activities such as taking a warm bath can help lower core body temperature—a key factor in promoting sleep. Dimming lights and engaging in relaxing, screen-free activities, such as reading, can also signal to the body that it is time to wind down.
3. Frequent Nighttime Awakenings
Another common issue post-clock change is waking up multiple times during the night. While brief awakenings are normal, prolonged disturbances can severely impact the quality of sleep, leading to increased daytime fatigue.
**The fix:** Maintaining a consistent sleep schedule is vital. Going to bed and waking up at the same time each day can help retrain the body clock. Additionally, avoiding caffeine in the afternoon and limiting alcohol intake can prevent disruptions during sleep.
As the body adjusts to the time change, it is crucial for individuals to prioritize healthy sleep habits. By implementing these practical strategies, many can mitigate the adverse effects associated with the recent clock adjustment.