27 Mar 5 Ways to Wake Up Refreshed After Daylight Savings
While we might be looking forward to the lighter nights and warmer weather after the clocks go forward on the 29th March, the thought of an hour less in bed is certainly a disappointing one. But, if you’re worried the shorter sleep time leaves you feeling groggy and frustrated, there are some things you can do to help. In this blog post, we’ll be sharing our tips for waking up feeling refreshed, even if you’ve had less sleep.
Stick to your usual schedule
Although it might be tempting to go to bed an hour earlier or sleep in for an extra hour, doing this could actually ruin your sleep schedule. Your body relies on a regular routine to know when it needs to be asleep and awake. So, by altering your bedtime, you’ll only be delaying the need to adjust to the new schedule. Eventually, when you need to go to bed and get up on time for work, you might find it harder drift off, and you can find it a lot more difficult to wake up when you need to.
Over daylight savings, make sure you stick to your regular routine by going to bed and waking up at the same times as you usually would. Although it might be a struggle to get up the first morning, your body will quickly readjust to the slight change in time. Plus, you’re best spending your Sunday feeling a bit groggy than feeling that way at work!
Get outside as early as you can
Your body doesn’t just rely on a regular routine to know when to sleep, because it uses the sun, too. Your circadian rhythm, which is your sleep-wake cycle, uses sunlight to know when it’s daytime and you need to be awake and when it’s dark and you need to be asleep.
Exposing yourself to the sun as early as you can each morning can help to keep your circadian rhythm on track, and you might find yourself feeling a bit more awake and alert afterwards. So, when you wake up Sunday morning, get outside and soak up the sunlight (weather permitting). If you go for a walk, the fresh air an exercise can give you an extra energy boost for the day ahead. Avoid your devices before bed
We’ve already discussed how sunlight can affect our sleep health, but what about the light from your devices? Your phone, laptop, tablet, and TV screens all emit a form of light called blue light, which is the same kind of light that comes from the sun.
So, although you might find it relaxing to watch a few cat videos before bed, the light that’s coming from your screen is actually telling your brain that it’s daytime and you need to be awake. This can be a big problem when you finally switch your devices off and head to bed, as you can find it much harder to fully wind down and fall asleep. And, after daylight savings, you’ll get even less sleep and wake up feeling tired and irritated.
Although switching your phone to night mode can help, the light can still keep you awake. As a general night-time rule, you should always avoid your devices at least an hour before bed. Instead, you could try reading a book or listening to music to help you unwind.
Update your bed for spring
With spring on the horizon, the warmer weather will start setting in, so you might want to invest in a lighter, thinner duvet to keep yourself comfortable during the night. In spring and summer, we usually recommend a 4.5 tog duvet, which is often the thinnest available. A duvet with this kind of tog rating will usually keep you warm enough to sleep, without letting you overheat on warmer nights. Just take a look at our duvet tog guide for more information on picking out the right spring duvet.
Let’s not forget that spring is peak time for allergies, and you don’t want to be sneezing all night when you’re already being faced with less time in bed. So, you might also want to refresh your room with new anti-allergenic bedding. Ideally, you’ll want a duvet with a microfibre filling rather than down, as this can make allergy symptoms worse. You can also get bedding made from microfibre fabrics, which can protect against dust and allergens, while staying soft and breathable.
Our Evercomfy anti-allergy complete bedding bundles contain everything you need to prepare your bed for spring — including a hypo-allergenic mattress protector, duvet, fitted sheet, pillows, pillow protectors, pillow cases, and a lavender mattress freshening spray — which will ease your springtime sneezes.
Avoid alcohol before bed
Although you might feel like a few glasses of wine before bed helps you drop off, it’s actually making you sleep worse. While it’s true that drinking alcohol before bed can help you drift off and reach the deeper stages of rest more quickly, once the alcohol wears off, you’ll end up in a much lighter stage of sleep for the remainder of the night (NIH), not to mention the more frequent toilet breaks. This means you’ll wake up feeling tired, groggy, and even a little bit hungover. So, it’s best to avoid alcohol the night before daylight savings in order to wake up a little more refreshed. However, if you’d still like to enjoy a small weekend tipple, read our blog post on how to protect your sleep from alcohol.
As springtime sets in, an hour less in bed isn’t exactly the most appealing prospect. But, by following these tips, you can get a better night’s sleep, adjust your sleeping pattern, and wake up feeling refreshed and well-rested. For more expert sleep tips, make sure you take a look at the rest of our blog, as well as our advice centre.