As the UK prepares to spring forward into British Summer Time on March 29, losing an hour of sleep, an NHS GP has shared tips to ease the transition. Dr Tim Mercer, a GP partner and trainer with Opera Beds, advises adjusting meal times to improve sleep quality.
Dr Mercer explains that the shift disrupts the body's internal clock due to changes in light exposure. Morning light suppresses melatonin, keeping us alert, while evening darkness triggers its production. With later sunsets after the clocks change, melatonin production may be delayed, making it harder to fall asleep at the usual time.
To counteract this, Dr Mercer recommends eating dinner three hours before bedtime. On the day of the change, he suggests having dinner an hour earlier than usual to avoid indigestion and sleep disturbances. He also advises gradually moving bedtime forward by 10-15 minutes in the days leading up to the change for those with a good sleep routine.
Additionally, Dr Mercer highlights the benefits of outdoor activity during longer daylight hours, but cautions against vigorous exercise too close to bedtime, as it can be stimulating. These adjustments can help the body adapt to the new schedule more smoothly.
