October 6th 2024.
As the days become shorter and the nights grow longer, we can expect the clocks to go back one hour at 2am on October 27. This annual tradition marks the end of summer in the UK. During the winter months, we have fewer hours of daylight, but the good news is that turning the clocks back allows us to have more sunlight in the morning. And let's not forget the extra hour of sleep we get on the day the clocks go back!
This change in time is a result of the Summer Time Act of 1916, which was proposed by William Willett, an Edwardian builder and the great-great-grandfather of Coldplay's Chris Martin. Willett believed that turning the clocks forward in spring and back in winter would give people more time to enjoy the outdoors and save energy. He even wrote a pamphlet called "The Waste of Daylight" in 1907 to promote his idea. Despite having the support of Winston Churchill and being considered by a parliamentary committee, nothing was done until the German army implemented the change in 1916 during the First World War. The government then adopted the policy in 1916 in hopes of reducing the demand for coal. Unfortunately, Willett did not live to see his idea come to fruition as he passed away in 1915, a year before the Summer Time Act was passed.
While the change in clocks may seem like a simple adjustment, experts have highlighted the potential health effects it can have. According to Dr. Tim Mercer, an NHS GP Partner and GP Trainer with Opera Beds, the hormone melatonin plays a crucial role in regulating our sleep-wake cycle. This hormone is naturally produced by the pineal gland in the brain, and its release is influenced by light exposure. When it's dark, the pineal gland produces more melatonin, signaling to our body that it's time to sleep. On the other hand, exposure to daylight suppresses melatonin production, keeping us more alert during the day. With the earlier onset of darkness after the clocks go back, our body may start producing melatonin earlier in the evening, causing us to feel sleepy earlier than usual. This shift can lead to temporary disruptions in our sleep patterns as our body adjusts to the new schedule.
To help lessen the effects of the time change on our sleep routine, Dr. Mercer suggests a few helpful tips. Gradually adjusting our bedtime and wake-up time by 10-15 minutes each day leading up to the time change can make it easier for our body to adapt. Getting some natural sunlight in the morning can also aid in resetting our internal clock. It's one of the strongest signals for regulating our circadian rhythm, so spending time outside in the early daylight hours can assist our body in adjusting more swiftly. If the lighter mornings are disrupting our sleep routine, investing in blackout blinds or a sleep mask can help.
Maintaining a consistent sleep routine by going to bed and waking up at the same time every day, even on weekends, can also help regulate our body's internal clock. Avoiding stimulants like caffeine and electronic devices that emit blue light at least an hour before bedtime can also improve our sleep. And even though the colder months may tempt us to stay indoors, Dr. Mercer recommends keeping up with regular physical activity as it can have a positive impact on our sleep. Lastly, having a sleep-friendly environment, with proper lighting, temperature, and noise control, can significantly improve the quality of our sleep.
So, as we prepare to turn back our clocks and welcome the winter season, let's also remember to take care of our sleep routine and make the necessary adjustments to ensure a peaceful and restful night's sleep.
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