Daylight saving time will start again on the night of Saturday 27 to Sunday 28 March. That means the clocks go forward one hour. According to Koko Beers, sleep expert at the Brain Foundation, switching from winter to summer time and back again has major consequences for public health. What are the consequences and what can we do to get used to summer time as quickly as possible?
“It has been scientifically proven that the permanent introduction of our winter time is best for public health,” says Beers. By changing the clock, your biological clock has to adjust every time, which is not easy for everyone. Permanent winter time suits our day-night rhythm best and causes the least disruption to sleep. Even better is the UK time zone, but permanent winter time comes close.
“In the winter people get more morning light and in the summer less evening light. “We desperately need that morning light for our biological clock.” The biological clock takes care of our 24-hour rhythm under the influence of light. Plenty of daylight in the morning ensures a wakeful feeling and a good sleep-wake rhythm. Without light in the morning, the biological clock shifts to a later time. This is not in line with our working hours, school hours and other social obligations, which means that you get sleep deprived.
Read also: '4 signs that you have a strong biological clock'
The biological clock is essential for a good quality of sleep, a good sleep duration and for the feeling of being fit during the day. Sufficient sleep is important in the short term for learning, memory and mood, for example. In the long term, a good night's sleep is essential for a healthy heart and blood vessels, healthy brain and a good immune system.
The European Commission has expressed the wish to abolish the 'summer and winter time' switches and to have all Member States determine a fixed time setting. The proposal is now with the Member States, who have not yet taken a decision. In the meantime, we have to deal with the change between summer and winter time. What can we do ourselves to get used to summer time as quickly as possible? 4 tips from Koko Beers:
Make sure you go outside during the day, especially in the morning. Take a walk in the morning and sit close to the window when you work. By daylight, your biological clock understands that the day has started. The production of melatonin is inhibited, so that you are less sleepy and can start the day fit.
When it gets dark, your biological clock signals your brain that it is evening. You make the hormone melatonin, which makes you slowly sleepy and fall asleep easily when you are in bed. So don't stay in the light for too long, and make sure your brain goes into evening mode. Screens away, lights dimmed and blackout curtains in the bedroom.
Changing the clock to daylight saving time is especially difficult for evening people. If it is normally difficult to get out of bed on time, then it is even more difficult when the alarm goes off an hour earlier! Make sure you don't stay up too long and go to bed on time. This way you will still get enough hours of sleep.
To get into the new rhythm as quickly as possible, it is important to stick to the same bedtimes as before. So get up at the same time as normal, even if it feels like an hour earlier. This way you get into the right rhythm as quickly as possible.
Want to learn more about the importance of sleep to your brain? Then look at: Sleep – Brain Foundation
