Doctor Urges Everyone to Adjust Sleep Patterns After Time Change

As the clocks go back on Sunday, October 29, 2023, many people may struggle with sleep disruptions. A local general practitioner has shared a vital recommendation to help individuals adjust to the time change effectively.

Dr. Emily Johnson, a family physician based in London, emphasizes the importance of resetting sleep routines on Monday morning. According to her advice, taking specific actions can significantly enhance sleep quality as the days get shorter.

Recommendations for a Smooth Transition

Dr. Johnson suggests that individuals should aim to wake up at their usual time on Monday, despite the extra hour gained from the clock adjustment. This consistency in wake-up time helps maintain a healthy circadian rhythm. The physician also recommends exposure to natural light as soon as possible after waking.

“Natural sunlight is crucial for regulating your body clock. It signals to your brain that it’s time to be awake,” notes Dr. Johnson. This simple adjustment can have profound effects on mood and energy levels throughout the day.

In conjunction with staying active during the day, Dr. Johnson advises limiting screen time in the evening. The blue light emitted from screens can interfere with the body’s ability to produce melatonin, a hormone that plays a key role in sleep regulation.

Long-Term Sleep Health

Dr. Johnson highlights that while the time change may seem minor, the impact on sleep can accumulate over time. Sleep experts suggest that adults should aim for **seven to nine hours** of quality sleep per night.

“Maintaining a consistent sleep schedule not only enhances overall health but also supports mental well-being,” she explains. With the approach of winter and shorter days, these strategies become even more pertinent.

By following these recommendations, individuals can ease the transition and mitigate potential sleep disturbances associated with the time change. As the seasons shift, prioritizing sleep can lead to better health outcomes in the long run.