Daylight Savings: expert warns clock change can impact brain health
Now the clocks have moved forward for daylight savings this reports have alerted that the average person may lose up to 40 minutes of sleep. In addition to sleep loss, people are at a greater risk of mood disturbance and traffic accidents.
In response, the experts at Brainworks Neurotherapy have shared their insights on how altering our sleep patterns can affect our brains. Their expert knowledge uncovers the potential consequences of daylight savings and how we can adjust to daylight savings this spring
James Roy from Brainworks Neurotherapy comments on the impact losing an hour of sleep can have on our brain health:
“Daylight is the natural regulator of our circadian rhythms. Even just an hour's change in our metabolism can disrupt our internal clocks, putting excess strain on the brain and nervous system. In fact, the week following the time change delivers a 24% rise in heart attacks, an 8% rise in strokes and a 6% rise in fatal car accidents.
“On a brain level, the 'out of sync' daylight hours and sleep disruption weaken the power of our all-important frontal lobes. A weakening of our frontal brain activity increases mistakes and impairs memory, decision making and our ability to properly regulate our emotional reactions. Irritation and worsening of mood disorders are common for a few days after the time change, and the weakening of our frontal lobes is why.
“The change is clearly visible in a brain activity map, over the years we've learned to take it into account when monitoring brain activity. Time changes have a very real and visible effect on our brains. It gives us all a little glimpse into what it is like to have an attention deficit for a few days.”
6 tips to avoid sleep disruption during daylight savings
1. Change your night-time routine before the clocks change
A little planning can help. To help minimise the impact of the time change, try to have your evening meal and go to bed 30 minutes earlier for a few nights before the time changes. Amending nighttime routines before daylight savings will help ease the transition into the time change.
2. Go to bed earlier the night the clocks change
Where possible, on the night of the time change, go to bed an hour early. By doing this you are able to keep the hour that will be lost at 1 am on Sunday 26th March, meaning you will not lose out on any sleep, making the transition into daylight savings easier to adjust to.
3. Get as much early morning sunlight as you can
For the week following the time change, try to get as much early morning sunlight as possible to help your body readjust to the new time. The body’s circadian clock responds to sunlight, and by taking in natural sunlight you feel more refreshed and energised for the day ahead.
4. Keep a consistent sleep routine
By keeping a consistent bedtime and waking up at a similar time every day, your body will find it easier to adjust. Aim for at least 7 hours of sleep alongside this to help hit the ground running when the clocks do change.
5. Avoid caffeine close to bedtime
As much as you may enjoy a caffeinated drink, it can cause a disruption to sleep patterns. To limit any disruption to sleep, try and keep caffeine consumption to the mornings and early afternoon at the latest.
6. Nap if you need to
If the clock changing has left you feeling very tired, consider having a nap during the day to help catch up on some of the lost sleep. It is recommended to keep daytime naps short and sweet, with 20 minutes being the optimal time for a power nap. A general rule of thumb is to opt for no more than a half an hour nap to ensure that you will be able to get to sleep at bedtime.
