As the clocks go back an hour at 2 am on Sunday, October 26 in the UK, many of us will gain an extra hour of sleep. While this may sound appealing, the time shift can disrupt our daily routines, mood, behavior, and mental well-being. Experts explain that our body clocks, also known as circadian rhythms, are controlled by the suprachiasmatic nucleus (SCN), a brain region sensitive to light that influences various bodily functions.

Changes in light exposure can throw off our sleep-wake cycle, affecting core body functions like body temperature and blood pressure. Additionally, the decrease in daylight can impact mood, potentially worsening symptoms of Seasonal Affective Disorder (SAD) and increasing anxiety and depressive feelings in individuals prone to mood disorders.

Lack of sleep due to the time change can impair cognitive functions such as attention, memory, and problem-solving abilities, leading to a higher risk of accidents and decreased performance in daily tasks. To combat the drowsiness that may result from the clock change, experts recommend avoiding napping close to bedtime and making adjustments like using warmer-colored light bulbs before sleep to improve melatonin levels.

Limiting caffeine intake in the afternoon, exposing yourself to bright light in the morning, and practicing good sleep hygiene by avoiding screens before bed are all suggested strategies to help adjust to the time change. Engaging in social activities for emotional support and incorporating mindfulness practices like meditation or yoga into your routine can also aid in managing mood and sleep quality during this transition.