26/10/2025
Hello!
As the clocks went back today I thought I'd share some reminders of keeping your sleep schedule through the weekend to compensate from the change of the hour.
*You might think that getting an hour extra in bed would have untold health benefits. But that doesn't appear to be the case. Firstly, it doesn't appear that people are capitalising on the full hour.
In fact, people only sleep on average 33 minutes longer on the Sunday of the autumn clock changes compared to the Sunday before – and then continue to lose sleep for the rest of the week.
Some studies also show a link between the clocks going back in the autumn, and an increased risk of depressive episodes. Researchers in Denmark looked at data from the Danish Psychiatric Central Research Register from 1995 to 2012. They found that in the 10 weeks after the clock change, the incidence of major depressive episodes increased by 11%. *Source BBC
I must admit I am so tired, my tired feels tired! This is obviously not just the change of hour but that has come at a rather inconvenient time for me! I know by keeping to the nightly routine I can start to readjust hopefully sooner than later!
And to be honest, it was rather lovely at 6am this morning with all the birds singing their hearts out, and then the sun coming through the window to wake me, plus Pip draped over me it was rather comforting!
But a continued lack of sleep or poor quality sleep is known to have a significant negative impact on our health in the long and short term.
Next day effects of poor quality sleep include a negative impact on our attention span, memory recall and learning. Longer term effects are being studied, but poor quality sleep or sleep deprivation has been associated with significant health problems, such as obesity, diabetes, weakened immune systems.
Lack of sleep is related to many psychological conditions such as depression, anxiety and psychosis.
Quality sleep is crucial to ensure good health and quality of life.
Sleep is a basic human need, much like eating and drinking, and is crucial to our overall health and well-being.
10 Steps to introduce a better night’s sleep:
Fix a bedtime and an awakening time.
If you are in the habit of taking siestas, do not exceed 45 minutes of daytime sleep.
Avoid excessive alcohol ingestion 4 hours before bedtime and do not smoke.
Avoid caffeine 6 hours before bedtime. This includes coffee, tea and many sodas, as well as chocolate.
Avoid heavy, spicy, or sugary foods 4 hours before bedtime. A light snack before bed is acceptable.
Exercise regularly, but not right before bed.
Use comfortable bedding.
Find a comfortable temperature setting for sleeping and keep the room well ventilated.
Block out all distracting noise and eliminate as much light as possible.
Reserve the bed for sleep and s*x. Don’t use the bed as an office, workroom or recreation room.
🛌
In the darkness of autumn evenings, as we get ready to turn the clocks back, you can at least console yourself with the knowledge that darker evenings means better sleep, something we all need more of.
Here's to another week, hopefully we'll get some sunshine thrown in 💜
