When do clocks go back in 2024 and why are they changing? --[Reported by Umva mag]

As the days get shorter and the nights grow darker, the clocks will go back one hour at 2am on October 27.

This will mark the end of summer in the UK.

During the winter there are fewer hours of daylight, but on the upside, turning the clocks back allows us to have more sunlight in the morning.

And on the day the clocks go back we get an extra hour in bed.

Following the summer solstice in June, the days gradually begin to get shorter.

Turning the clocks back an hour in October means that we get more sunlight in the morning, and turning them forward in the spring gives us lighter evenings.

The policy of turning the clocks back in the autumn and forward in the spring began with the Summer Time Act of 1916.

The Edwardian builder William Willett, who was also the great-great-grandfather of Coldplay’s Chris Martin, proposed that the clocks go forward in spring and back in winter so that people could spend more time outdoors during the day and save energy.

Willett wrote put forward the idea in a pamphlet called ‘The Waste of Daylight’, published in 1907.

Despite the proposal having the backing of Winston Churchill and being looked at by a parliamentary committee, nothing was done until the German army turned the clocks forward to conserve energy in the spring of 1916, during the First World War.

The government later adopted the policy in 1916 as politicians they hoped it would reduce the demand for coal.

Willet died of influenza in 1915, the year before the Summer Time Act.

Experts have highlighted the potential health effects of the clocks changing.

NHS GP Partner and GP Trainer with Opera Beds, Dr Tim Mercer, said: ‘As the clocks go back and we transition out of British Summer Time, it’s important to understand how melatonin plays a key role in regulating our sleep-wake cycle. Melatonin is a hormone naturally produced by the pineal gland in the brain, and its release is influenced by light exposure.’

He explained further: ‘During the evening and in darkness, the pineal gland increases melatonin production, signalling to the body that it’s time to sleep.

‘Conversely, exposure to daylight suppresses melatonin production, keeping us more alert during the day.

‘With the earlier onset of darkness after the clocks go back, the body may start producing melatonin earlier in the evening, potentially making you feel sleepy earlier than usual. This shift can lead to temporary disruptions in sleep patterns as your body adjusts to the new schedule.’

Ways to mitigate changes to sleep routine after clocks turn back

Dr Mercer also provided six tips to help mitigate the effects on our sleep routine, according to Bristol Live.

Gradual Adjustments: In the run-up to the time change, you could try shifting your bedtime and wake-up time by 1015 minutes earlier each day. This gentle transition can help ease your body into the new schedule, lessening the shock to your system.

Morning Light Exposure: Getting some natural sunlight in the morning can aid in resetting your internal clock. Light is one of the strongest signals for regulating the circadian rhythm, so spending time outside in the early daylight hours can assist your body in adjusting more swiftly. If the lighter mornings are disrupting your sleep routine, consider investing in blackout blinds or a sleep mask.

Consistent Sleep Routine: Stick to a consistent sleep routine by going to bed and waking up at the same time every day, even on weekends. This helps regulate your body’s internal clock, making it easier to adapt to the new time.

Limit Stimulants: Try to avoid caffeine and electronic devices, which emit blue light, at least an hour before bedtime. These can interfere with melatonin production and make it harder to fall asleep.

Activity Levels: The onset of autumn and winter may lead many people to reduce time spent on outdoor activities and exercise. Keeping up regular physical activity in winter is generally beneficial for sleep, even a brisk 15-minute walk can have a significant impact.

Sleep hygiene: It’s crucial to comprehend what environment boosts your sleep. This encompasses managing lighting, temperature (the perfect bedroom temperature is approximately 16-18C), and noise for a night of profound sleep. Typically, the darker, cooler, and quieter you maintain your sleeping area, the better your odds of sleeping undisturbed.

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