Sleep expert shares advice on coping with 'jet lag' caused by the clocks changing

The clocks were put back one hour on Sunday at 2 a.m., which means brighter mornings but an earlier sunset, with darkness expected to fall around 4 p.m. in December.

And, according to a sleep expert, the effects of changing the clock can feel like jet lag.

Loughborough University sleep expert, Professor Kevin Morgan, says that changing the clocks in fall and spring affects our circadian (physical) rhythm, which can affect our wellbeing.

Most body functions are synchronized with the time of day and are regulated by our internal clock.

“Times (from BST to GMT) change instantly. Body clocks take longer to catch up, ”says Prof. Morgan.

He suggests that every time the clocks jump back and forth we experience an hour of “social jet lag”.

For about a week after the time change, our body feels the same as the jet lag from a flight to Reykjavik. In relation to the local time, we feel tired, hungry or wide awake at the “wrong” times.

Likewise, the time changes in the spring are equivalent to a flight to Malta for a week or so afterwards.

Our circadian rhythm is closely related to sleep it responds to light during the day to keep us awake. At night, it signals our body to produce melatonin (the sleep-inducing hormone) to help us fall asleep.

It seems that many people in the UK would like to stay in UK summer time.

Research by CBD brand Love hemp found that 59% of respondents would prefer to stay permanently in summer and prefer the lighter nights.

To combat this trick on your internal clock this Halloween, Love Hemp picked five viral TikTok trends to aid sleep while our bodies sit back.

TikTok tips for a good night’s sleep

  • Wear socks to bed
    According to Dr. Jess Andrade, a pediatric resident, socks help cool the body down and signal to the body that it’s time for bed. With 3.5 million Tiktok likes, it’s worth a try.

  • Limit the light
    Do you remember how melatonin works with our circadian rhythm? Dr. Andrade also recommends avoiding laptop and phone screens before going to bed to help your body produce melatonin.

  • Try the 4-7-8 breathing technique
    Dr. Bruce of Tiktok, also known as “The Sleep Doctor”, suggests inhaling at four feet of view, counting to 4, holding 7, and then exhaling 8. This allows the lungs to evacuate any carbon dioxide and promote fresh air. In and meaning, your heart has to work less. Less work = more chance to fall asleep faster.
  • Eat a snack to replenish glucose levels
    Tiktok health coach Andy Jay recommends having a fatty or sugary snack just before bed to keep glucose levels replenished throughout the night and avoid a drop in melatonin around 3 or 4 a.m. that could wake you up. With 1.2 million views, TikTokers welcome medically approved snacks late into the night.
  • Relax at ASMR
    ASMR (Autonomous Sensory Meridian Response) is described as a tingling sensation that causes calmness and drowsiness. Triggers are tapping on objects, soft whispers and hand movements. 24.5 million Tiktokers have already watched @jociebasmr ‘aggressively apply makeup’ to the camera in a POV video.

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