Few of us can escape the symptoms of mild jet lag twice a year when the clocks go either forward in March or back in October for one hour. Studies suggest that it takes people several days to fully readjust their body clock and sleep schedule after the time change.

Researchers report that adapting to the spring time change is more difficult than facing the end of Daylight Saving Time in October, which lengthens the day rather than shortening it. Every year the movement against daylight saving time gathers momentum claiming that putting the clock forward in March increases the risks of accidents on the roads but at present there are no signs to change the situation.

 

The following tips can help you beat fatigue and sleepless nights when the clocks change:

 

• Begin to re-jig your sleeping routine a few days before the time change by going to bed earlier for a March clock change and later for an October change. You could start by going to bed 15 minutes earlier or later and then the next night 30 minutes and so on.
• Get at least 15 minutes exposure to sunlight, without glasses on, first thing in the morning. The bright sunlight (or any bright light) tells your body’s natural biological clock that its time to wake up, and that same clock will then be set to tell your body its time to go to sleep about 14 to 16 hours later. 
• Reorganise your mealtime schedule by eating dinner earlier or later.
• Be careful when operating machinery or driving on the day of the time change.
• Avoid turning to caffeine to wake you up in the morning and alcohol at night to help you sleep. Eat properly, drink lots of water and remain physically active.
• Don’t nap after 3 pm.

This entry was posted on Wednesday, October 1st, 2008 at 2:40 am and is filed under Tiredness. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.