As the nation prepares to adjust to the clock change on Sunday 30th October, many people will be dreading the adverse effect that this simple time shift will have on their ability to sleep. To help combat the clock change blues and to help those whose sleeping is poor at the best of times, Topsham-based mattress makers Naturalmat are dedicating the week of Saturday 29 October to Friday 4 November to ‘Sleepvember’ to help the South West get a good night’s sleep.
A week of sleep-related competitions, advice and blogs, Sleepvember will also include a daily tip from Naturalmat’s resident sleep expert, Sleep Therapist Christabel Majendie BSc MSc MBPsS. Naturalmat's Marketing Manager Grace Ryder hopes the week will benefit anyone who has trouble sleeping whether they are a Naturalmat customer or not.
She said: “When it comes to sleep issues, we think we have come up with a fantastic problem solving combination; the materials used to make our beds naturally address temperature, clean breathing and comfort but we understand that sometimes nodding off can be really difficult – that’s why we are dedicating a week to help ease people through the clock change and help with sleep issues which may affect them beyond the end of British Summertime.
Christabel said: “Moving the clock back or forward means our biological clock is temporarily out of sync with the local day-night cycle and it takes time to adjust to this shift. It varies from person to person but it can take up to three days for the brain and body to adjust.”
Christabel majendie’s top tips for adjusting to the clock change include;
- Alter your bedtime and wake time gradually by 15 minutes each night, three nights before the change. Adjust the times by 15 minutes each day until you get to the clock change on Saturday night. It’s a good idea to do this with children too.
- Get out into natural daylight as early as possible on the Sunday morning following the change, light suppresses the sleep inducing hormone Melatonin thus helping you adjust to clock change.
- Avoid exposure to bright lights at night. Turn off phones and tablets which emit blue light which can interfere with the biological clock. If you wake in the night for a visit to the bathroom, avoid switching on main lights using gentler side lights or night lights.
- Don’t forget all the basic sleep hygiene guidelines: avoid nicotine and caffeine 4-6 hours before bed; only moderate alcohol in the evening; exercise during the day (but not vigorous exercise in the evening); wind down an hour before bed with relaxing activities; create a calm and safe sleep environment with comfortable bedding and a good quality mattress to suit your taste.
Christabel will be posting sleep tips daily to @naturalmat on Twitter and Naturalmat on Facebook. And if you would like ask her advice on your own sleep issue, please tweet, post or email it to email@example.com