How to overcome the effects of ‘springing forward’
Like many of us, you might be eagerly awaiting the start of spring (20th March) and the official start of British Summer Time (31st March). But while longer days and lighter evenings are welcome changes, there are some potential physical side effects to consider.
Why do the clocks change at this time of year?
In the UK, the clocks go forward by one hour on the last Sunday in March. This resets the clock by an hour, returning the UK to BST (British Summer Time).
It means at 1am on 31st of March we will lose an hour, which being a Sunday slips pretty seamlessly into a non-work day. It’s the following day, for most the start of a working week, when the shift is really felt.
Even though the idea of daylight saving had been written about by Benjamin Franklin, an American Inventor, as far back as 1704, it wasn't until 1907 a serious proposal for changing the clocks was made in Britain by William Willett. Frustrated by unused daylight during summer mornings, he published a paper called "The Waste of Daylight".
In 1916 Germany became the first country to adopt daylight saving. The UK did the same a few weeks later, along with other nations involved in the First World War (1914-1918).
Within a few years of its introduction, many countries across the world adopted the idea. However, its benefits have been an ongoing debate ever since.
What are the effects of changing to BST?
Losing an hour of sleep demands an artificial shift to the circadian rhythm: the internal body clock regulating your temperature, hormones and metabolism - and all of the organs of the body. It actually takes a few days for your body to adjust to the new sleep-wake cycle after the clocks change.
Disruption to sleep while the circadian rhythm adjusts can cause irritability, increased hunger, reduced focus and potentially additional stress.
How can you OVERCOME the effects on your circadian rhythm?
1. Gradually adjust your sleep
In the same way you might prepare for jet lag before a long haul business trip, you can minimise the effects of the time change by steadily adjusting your sleep cycle in the days leading up to 31st March. Going to bed and waking up 15 minutes later will gradually ease the transition to the new time.
2. Align meal times
Sleep experts recommend avoiding large meals, alcohol and caffeine in the latter part of the day to give yourself the best chance of quality sleep. So if you're modifying your new sleep schedule, you could also align your dinner and social schedule slightly too as you gradually shift your sleeping pattern in the run up to 31st March.
3. Spend time outside in the morning
In the days before and after 31st March, spend as much time as you can outside before 12 noon. Natural daylight, especially in the morning, not only improves your alertness, it also helps the circadian rhythm remain constant.
4. Plan in a gentler work day on Monday 1st April
Be kind to yourself and make a note to avoid a heavy day of work and meetings on Monday 1st April. Knowing in advance you might feel more fatigued and less focused than usual on that day, you can be ready by blocking out some time in your calendar early in the day if at all possible and using it for ‘lighter’ less demanding work activities..
Why is it so important to prepare for BST?
Taking extra care of yourself at home during the weekend of 30th / 31st March and making a commitment to yourself to make time for plenty of restful sleep can positively benefit your performance at work in the following days, which means you’ll manage stressful situations more effectively and ultimately see greater success both at work and at home.