A leading GP has urged Brits to avoid a wild night out this Friday, warning the upcoming clocks change could hit those running on little sleep even harder
As the UK prepares to switch to British Summer Time at 1 am on Sunday, March 29, millions will lose an hour of sleep, potentially disrupting routines across the nation. For most, the biggest challenge is remembering to adjust the clock on the wall or in the car.
However, anyone entering the weekend with existing ‘sleep debt’ could have a difficult time adjusting. As an NHS GP warns party-mad Brits to skip any wild nights out on Friday, as come Sunday when the clocks change it could really knock them off their stride.
Dr Shireen Emad, GP and medical advisor for Watches2U, stressed preparation is crucial to managing the time change and keeping the body’s internal clock – known as the circadian rhythm – in check.
She explained: “If you have slept three hours less than you should have one night it puts you in sleep debt and you need to make those hours up. You might sleep really well the next day, or after a few nights of bad sleep you have a 12-hour stretch and you’ve paid off that debt.
“With the clocks going forward this weekend you are going to have a one-hour debt on Saturday night going into Sunday. So I would advise people not to have a crazy night out on Friday as this could make the impact much worse. Try to prepare so you don’t go into it with an existing sleep debt.”
The UK’s current system for changing the clocks was introduced by the Summer Time Act 1972 to make better use of longer daylight hours and conserve energy.
While lighter evenings are generally welcomed, the shift can temporarily disrupt the circadian rhythm, producing a mild jet lag effect. Sleep may be affected for a few days, leading to tiredness, reduced concentration and a short-term dip in mood.
However, Dr Shireen says the effects shouldn’t be long lasting, adding: “On the whole you’re only thrown off for a day or two and then you adapt, which is the beauty of the human body. It can be slightly different with children as they are often like clockwork with their sleep patterns.
“But, again, their body clocks should soon reset, as long as they are not heading into the weekend with a sizeable sleep debt.”
The circadian rhythm does more than regulate sleep, it also affects hormone release, digestion and body temperature. It can be disrupted by factors such as limited exposure to natural light, excessive artificial light, stress, caffeine, alcohol, late-night exercise and even the natural aging process.
A decent sleep schedule is key to maintaining good health for many reasons, as Dr Shireen shares several tips on how to achieve a long and satisfying slumber.
She said: “The pre-bedtime routine is really important. I would say no screens for at least an hour or two before shuteye. That’s not just because of blue light but also because of what you’re mentally consuming.
“You also want a cool, comfortable environment. Temperature matters a lot – if it’s too hot, you won’t sleep well.
“Magnesium is a popular supplement that has been linked with improved sleep, while things like chamomile tea, lavender, calming music and meditation can all help signal to your body that it’s time to snooze.”
Disclaimer : This story is auto aggregated by a computer programme and has not been created or edited by DOWNTHENEWS. Publisher: www.dailyrecord.co.uk
