It’s that time of year again when we say goodbye to the last of the barbecues and our summer shorts as the sunshine disappears for good – it’s the end of British Summer Time. Clocks are going back on Sunday the 29th at 2 AM which will give us one hour extra in bed (Yay!) but it will get darker earlier in the evenings which will make the days shorter.
However, if you are anything like me and struggle to get up in the mornings during the colder months, it’s well worth investing in a Lumie Bodyclock.
Lumie Bodyclock is a dawn simulator – alarm clock that wakes you up gradually with increasing light. The light cues your body to set a healthy sleep cycle, get up, beat winter blues, and to feel alert, refreshed and energetic all day.
A few tweaks to your Evening Routine (download your #FREE Evening Ritual Checklist) – like putting your alarm clock out of reach – can help you start the day with more energy and a better outlook.
1. Gradually Transition Into the Time Change
2. Give Yourself a Sleep Break After the Time Change
3. Know How Much Sleep You Need
4. Keep Regular Sleep Hours
Go to bed and wake up at the same time each day. This helps your body regulate its sleep pattern and get the most out of the hours you sleep. If possible, wake up at the same time on the weekends, too, which makes Monday mornings easier to bear. You can also see how a nap affects your sleep quality. For some, napping can make nighttime sleeping harder; but for others, a short nap (20 minutes) can be revitalizing, without ruining their night’s sleep.
5. Get Some Exercise During the Day
Even moderate exercise, such as walking, can help you sleep better. Aim for at least 30 minutes of moderate exercise, three times a week or more. If you often don’t sleep well, try not to exercise too close to bedtime.
6. Avoid Stimulating Substances
7. Eat Lightly at Night
Indigestion from spicy or fatty food or having too much food in your stomach can cause insomnia. For a better night’s sleep, eat light, simple foods several hours before bed.
If you get hungry, have a snack of easy-to-digest food such as carbohydrates or dairy. Also, avoid too much liquid before bed so that you don’t have to wake up to go to the toilet.
8. Relax Before Bed
Stress and over-stimulation can make it hard to fall asleep. Try to avoid intense television programs or movies before bed. Relax with a soothing, warm bath and curl up with a book instead.
Worry boosts production of the stress hormone cortisol, which makes you more alert. If anxiety keeps you awake, write out your schedule for the following day before going to bed, including possible solutions to challenges you may face.
9. Create a Sleep-Friendly Environment
10. Get Up if You Can’t Sleep