how to cope with the clock change, with This Works and Lumie

When the clocks go back, you may feel as though your get-up-and-go has got up and gone. The decrease in daylight can disrupt our circadian rhythm (and our energy levels), making us feel extra sleepy and struggling to wake up come morning. Our expert scientific advisor, professor Gaby Badre, and friends at Lumie, help explain the science behind the seasonal change, what happens to our circadian rhythm and some insightful tips on how to cope with the adjustments - so you can get back to your peaceful night's sleep.

Any change in our daily rhythms can throw our natural body clock out of sync, impacting mood, energy and sleeping patterns. The lack of morning light cues (which ordinarily would signal the pineal gland to stop producing the sleep hormone melatonin) can mean our motivation levels and mental health start to dip.

Some may find they suffer from a mood disorder like Seasonal Affective Disorder (SAD) or winter blues, as well as disrupted nights. Making small changes to your morning and evening routine can help your body adjust to this change, protect your nighttime sleep and help you wake up without multiple hits on the snooze button.

Exposure to daylight significantly impacts our alertness, mood, performance and sleep-wake cycle. As seasons shift and the hours of morning and evening daylight change, our nighttime sleeping patterns are affected.

Waking up with light provides the brain with one of its strongest signals, creating a starting point for the daily rhythms that control the highs and lows of energy, appetite, sleepiness and lots more. Using a dawn simulator, such as Lumie’s Bodyclock can help replicate morning light cues that we usually receive from a summer sunrise to help you start your day right. Rather than a shrill phone alarm, this type of wake-up is a gentle but effective way of signalling to the brain that, despite the darkness outside, it is time to start your day.

We humans thrive on routine and habits, and it’s even more important to have a sleep schedule and nightly rituals that will continue a healthy circadian rhythm when the clocks change. Although it may be tempting to snooze past your typical wake time and use that extra hour to catch up on sleep, it’s better to keep your usual routine. Instead, why not take the extra hour to do something for yourself?

An early morning walk, enjoying breakfast device-free or a coffee in bed are all ways to boost wellbeing without disrupting your body’s natural sleep-wake cycle.

As the experts in sleep, and with over 9 million of our award-winning pillow sprays sold, we know that sleep really is one of nature’s greatest problem-solvers. Getting quality sleep, specifically, REM sleep, is foundational to our wellbeing, as we process emotions, consolidate memories and prepare to wake up well during this time.

One way to boost your REM sleep is by using our deep sleep and sleep plus pillow sprays. Tested under fMRI brain imaging, these sleep aids boast our 100% natural Deep Sleep Functional Fragrance of Lavender, Camomile and Vetivert, scientifically proven to improve sleep quality. Not only can they help you fall asleep faster, stay asleep longer and wake feeling well-rested, but they are great for restoring sleeping patterns, too - making them a must-have during a clock change. For better sleep and clearer skin, pair a pillow spray with our new Deep Sleep overnight skincare collection, formulated with Copper PCA, Ceramides, powerful actives and Deep Sleep fragrance to optimise your overnight skin renewal, calm the mind and fight signs of fatigue.

Looking for more ways to manage the clock change? Discover our top tips below.
1) Resist the snooze! Your body clock likes routine, so keep to the same wake-up time even at weekends.
2) Get 10-20 minutes of natural light exposure early in the day (ideally within the first 2 hours of waking).
3) Harness your nose-brain connection! Fragrance can play a big role in many physiological parameters, such as blood pressure and pulse rate. Regularly using a calming scent like our Deep Sleep Functional Fragrance will relieve tension and stress whilst signalling to the brain that it’s time to sleep.
4) Limit screen time. Yes, it’s not only a thing for your kids but important for you, too. Avoid blue light, tech and screens an hour before bedtime, and ditch the shrill phone alarm for a natural sunrise like Lumie’s Bodyclock Glow 150 wake-up light.
5) Be mindful. Practising mindfulness before bed with meditation, breathing exercises or journaling can help alleviate worries so you can switch off and get ready for sleep.