And just like that, we are digging out the Winter wardrobe and warmer duvets and preparing for the Winter months. On 30th October, the clocks went back an hour, marking the official end of British Summer Time. The sweetener—you got an extra hour in bed, which is great for night owls. Still, after adjusting your alarm clock, here are six tips to help manage your sleep quality and feel more positive on those darker mornings.
1. Ring the alarm
We know the clocks go back sometime at the end of October, and still, so many of us wake up the morning after it’s happened, wondering why it’s so dark so early. Remembering the night before that you are gaining an hour in bed can help you prepare and adjust your routine to accommodate the change. Going to bed half an hour earlier and getting up half an hour earlier could be an excellent way to ease your way in; trying to keep your routine as close as possible to your usual bedtime or wake-up times will keep your circadian rhythm in flow. Try and resist the temptation to stay up an hour later (however good that current Netflix series is) you will thank yourself in the morning.
2. Let the light in
If your mood dips in the Winter, you are in good company. Many UK sleepers feel the effects of Seasonal Affective Disorder (SAD). This can lead to oversleeping, ironically making you more tired and lethargic. One way to ease the symptoms is clear as daylight – getting out to make the most of the limited daylight can boost your serotonin (aka feel-good vibes), helping to regulate your circadian rhythm and sleeping pattern. Enjoying good quality sleep at your optimum quantity (different for everyone) is the best remedy to get you through the darker months. A daily walk in the brighter hours is ideal, and if it’s too cold, some excellent sleep lamps mimic daylight and promote relaxation to ease you into sleep and wake you up in the morning.
3. Snack ‘n’ snooze
Feel free to indulge in my sleep coach-approved list of sleepy snacks if you get a bit peckish before bedtime. These are caffeine-free and contain heaps of good stuff that promotes melatonin production, which will have you ready to nod off before your head hits the pillow.
Bananas — Bananas are full of potassium, magnesium, and B6, a mix of bedtime goodness that helps muscles relax and stimulates serotonin, which helps you sleep.
Almonds — Go wild for almonds. They contain melatonin and can regulate your blood sugar, preventing you from waking up at night with a rumbling stomach.
Cherry Juice – Maybe a little sharp for some (I love it). Mix it with some yoghurt or blend it into a smoothie. A glass in the morning and evening is ideal for helping you drift off.
4. Take a tech action
Having recently emerged from an unexpected digital detox, I’ve found the benefits of not scrolling social media, replying to emails, and silencing What’s App notifications. There are better ways to recharge your well-being and connect with what matters. Blue light before bed is like caffeine for the brain, telling your mind it’s time to think instead of rest, resulting in being wide awake until the early hours. Modern life makes putting our mobile phones down seem alien. Taking back control can be as simple as leaving your mobiles out of the bedroom. Swapping a few hours of scrolling Instagram for a good night’s sleep might be one of your best decisions; engaging with real life provides far better entertainment.
5. Make a move
Whether it’s a brisk walk, going for a jog, or attending a yoga class, getting some exercise, even when you don’t feel like it, will help you want to get into bed at the end of the day. Not only do endorphins from exercise boost the sleepy hormone melatonin to have you craving sleep, but they also boost immunity. Hence, you are more likely to swerve the common cold and other sick bugs being passed around this time of year. Cold weather makes hibernating more tempting, which you can do right after you return from your workout.
6. Embrace the art of relaxation
As much as we moan about cold hands and toes and it being dark by 4 pm, let’s not forget this season’s loveliness. Take time to embrace it. Enjoying darker evenings is the perfect opportunity to create a relaxing bedtime routine, unwinding with a bath and a nice hot caffeine free drink on the sofa. Cooking a home-cooked meal and spending more time with loved ones can ease stress and boost serotonin, leading to deeper, longer sleep. If you want to treat yourself, why not choose an eye mask, comfortable bedding, and a new book? Summer will be back before you know it. So, relax and make the most of every extra precious minute in bed.
Wishing you the best night’s sleep, always,
Max
