EXPERTS have revealed how the mornings and evenings getting darker can impact our sleep and health – and the best ways to alleviate the negative effects.
The shorter days creep up on us quickly as we move through Autumn – before you know it the clocks have gone back, it’s pitch black at 5pm, and still dark when we leave the house in the morning.
Our mood and productivity levels can change, we’re at risk of experiencing Seasonal Affective Disorder (SAD), and it can have other mental and physical health effects.
This year, the clocks will go back an hour on Sunday, October 29, at 2am. For some people these changes are positive – there’s an extra hour of sleep, a cosy Autumn and Winter atmosphere, and the chance to spend more time indoors.
But Elaine Hollerhead, an occupational therapist and ambassador for adjustable bed retailer Opera Beds, said others can have a different experience: “These changes can have a significant impact on sleep, mood and overall wellbeing. To meet the demands and challenges of everyday life six-eight hours a night of undisturbed sleep is recommended. But darker mornings give little incentive for people to get up at their usual time and darker evenings tempt them to go to bed earlier – disrupting their sleep pattern.”
How exactly do these changes impact our sleep and health?
Dr Sue Peacock, a consultant health psychologist who specialises in sleep disorders and founder of Sleep Well with Dr Sue, shared her advice with Opera Beds.
The expert said it’s important to understand the role of light in regulating our circadian rhythm, also known as our body clock: “Natural light signals to our brain that it’s time to be awake and alert. As the evenings become darker earlier, our exposure to this diminishes.
“Darker evenings can trigger the release of melatonin, a hormone that promotes sleep, earlier on – which means some people may feel sleepy earlier than they usually would, especially in relaxing environments like dimly-lit rooms.
“When it’s darker in the morning, it can signal to us it’s still nighttime when our alarm goes off, making it more challenging to get out of bed. The decrease in natural light can impact our cognitive functioning – reduced alertness and concentration levels during the day are common complaints when the evenings get darker earlier.”
Further to these effects, people may experience SAD. It’s thought to affect around two million people in the UK1.
Elaine added: “SAD is a medically-recognised syndrome that affects a persons’ mental health. It’s diagnosed by a GP and key symptoms are changes in sleep pattern, lethargy, sleepiness during the day, fatigue, difficulty in coping with daily activities and even depression.
“It can be treated with a short course of antidepressants, but this method is not for everyone. Other treatments include cognitive behavioural therapy and light therapy. For those living with this condition ‘self-help’ is necessary.
The NHS states a lack of sunlight, and therefore levels of serotonin could be one of a few potential causes of SAD.2
The experts’ tips on how to minimise the impacts and boost mood
Maximise exposure to natural light: During the day, make an effort to spend time outdoors. Open curtains and blinds to let in the daylight.
Maintain a constant sleep schedule: Aim to go to bed and wake up at the same time each day. Get in the habit of getting up and out of bed shortly after your alarm. Consistency is important to regulating your internal clock.
Social activities: Reduced daylight hours can limit opportunities for outdoor and social activities. People may need to adjust their schedules and commit to still going ahead with activities every now and then, to boost their mental and physical wellbeing.
Regular exercise: Maintain a regular exercise regime to help boost mood and energy levels. Even a short walk on a lunch break will hold value.
Create a relaxing bedtime routine: Establish a calming bedtime routine that signals to your body that it’s time to wind down at the right time. This might include reading a book, taking a warm bath, or practising relaxation techniques.
Control your sleep environment: Ensure your bedroom is set up for sleep – that it’s cool, dark and quiet, and invest in comfortable and supportive pillows and a mattress. Adjustable beds simulate weightlessness, allowing people to sleep on their back with their head and feet raised slightly above heart level. This is highly-effective in combating insomnia and other sleep-related problems.
Consider light therapy: Those who have difficulty adjusting to darker evenings or experience SAD might find light therapy boxes effective, many of them simulate natural daylight and act as sunrise alarm clocks. Exposure to this in the morning can help reset your circadian rhythm.
Decluttering and decor: An environment that maximises daylight and artificial light is important. Decluttering a room will create additional space, improve air circulation, and help people feel more positive. If a room is painted in a dark colour, consider a lighter colour or soft pastel shade. Pictures can brighten a space and be a source of stimulation, so hang a favourite picture on the wall opposite your bed.
