“Fall Back” : How the Clock Change Affects Our Health and Wellbeing"
It’s that time of year again. As Autumn paints the world with vibrant colours and the days grow shorter we will turn the clocks back by one hour. This annual event, often referred to as "falling back," marks the end of ‘British Summer Time’ and occurs on the last Sunday in October. While an extra hour of sleep may sound like a bonus, this seemingly small change can have a significant impact on our health and wellbeing. In this blog, we'll explore how the clock change affects our physical and mental health and provide some tips on how to make a smooth transition.
Disrupted Sleep Patterns
The most immediate and noticeable effect of turning the clocks back is the potential disruption to our sleep patterns. While gaining an extra hour of sleep might sound like a luxury, many people find it challenging to adjust their internal body clocks. This is particularly noticeable if you have small kids who will still wake and fall asleep at their usual time. This new shift can lead to difficulties falling asleep and waking up at the usual times, causing grogginess and fatigue.
Increased Risk of Seasonal Affective Disorder (SAD)
As the days become shorter and darkness sets in earlier, the clock change can contribute to the development of Seasonal Affective Disorder (SAD). SAD is a form of depression that typically occurs during the Autumn and Winter months when sunlight is scarce. The abrupt change in our daily routine can disrupt our circadian rhythms, (our sleep / wake cycle) leading to symptoms such as low energy, mood swings, and a desire to oversleep.
Impact on Mental Health
Besides SAD, the clock change can have a more general impact on our mental health. The sudden decrease in daylight can make people feel isolated and less motivated, potentially leading to increased levels of stress and anxiety. As the nights creep in we can become less sociable in the evenings and this can result in feelings of loneliness.
Physical Health Consequences
Beyond the mental aspects, the clock change can also affect our physical health. Disrupted sleep patterns and circadian rhythms can have implications for heart health, potentially raising the risk of heart attacks and strokes. Additionally, studies have shown a correlation between the clock change and an increase in traffic accidents due to drowsy driving.
So how can we manage this change and make for a smooth transition?
Make gradual adjustments: Start adjusting your sleep schedule a few days before the clock change. Go to bed and wake up 15-30 minutes earlier each day until your body is back on track.
Maintain a consistent sleep routine: Stick to a regular sleep schedule, even on weekends. A consistent bedtime and wake time can help your body adjust to the time change more easily.
Mindful Relaxation Techniques: If you find it challenging to relax and fall asleep, consider practicing mindfulness, deep breathing, or meditation before bedtime to ease anxiety and improve sleep quality.
Limit Caffeine and Alcohol: Reduce your consumption of caffeine and alcohol, especially in the evening, as these substances can interfere with your sleep.
Embrace natural light: Spend time outdoors during daylight hours to help regulate your circadian rhythms. Natural light exposure is particularly important in the morning and is vital for our intake of vitamin D.
Whilst outdoors take the time to stop and notice the season. There is much beauty in these darker months if we choose to see it.
The annual clock change may seem like a minor adjustment, but its impact on our health and wellbeing should not be underestimated. As we embrace the cozy comforts of Autumn, let’s commit during these darker months to make our health a priority and see the beauty in Nature, no matter what the season.