Get some rest – prepping for daylight savings

I don’t know about you, but I am very much looking forward to spring and warmer weather!

However, losing an hour of sleep on Sunday 24^th September as we switch into daylight savings time feels less-than-appealing.

For many people, this twice-a-year change causes anything from mild chaos to a major disruption.

So let’s talk about what we can do to reduce the risk of negative effects.

Why sleep matters

Sleep is so important.  It is a requirement for humans, though we sometimes treat it like a luxury. It plays a fundamental role in our physical, mental, and emotional wellbeing.

Circadian rhythms, such as sleep and wakefulness, are biological rhythms that repeat every 24 hours. Other bodily functions such as body temperature, hormone secretion, organ function and metabolism also have a circadian rhythm, and these are often interconnected and overlapping.

These rhythms are designed to allow humans to adapt to cyclic changes in the environment that are caused by the rotation of the Earth and its movement around the sun.

Modern life – with our artificial light and screens – has drastically altered our circadian rhythms and sleep.

Did you know:

• Sleep affects immune function
  Healthy sleep supports our bodies’ immune system. Sleep supports the body’s immune defences. And poor sleep is associated with immune alterations, which can result in weakened immune function.
   
• Sleep can affect how well your medications work
  If you are one the many New Zealanders who get the flu jab every year, then research shows that the amount and quality of sleep that you get before and after vaccination affects how well your immune system responds

• Disruptions to your circadian rhythm can affect your digestion
  Studies have shown that poor sleep is strongly associated with gastrointestinal dysfunction. This may be partly due to the changes to immune function.

Tips to help manage the clock change

There are three components of our lives that contribute most to our bodies’ sleep-wake cycles: Light exposure, eating times, and physical activity. The good news is that we have some control over all three of these, and there are extra supports available to ease the transition.

• Alter mealtimes, bedtimes and other routines slowly
  The week leading up to the clock change, make some small changes where you can. In the spring, shift dinner time and bedtime 15-20 min earlier for a few days before the change. 
  
  This is especially helpful for small children who don’t care what time the clock says on Sunday morning and are likely to wake up when they always do.
  
• Use light and darkness to help your body adjust.
  Our circadian rhythm is guided by natural light. In fact, light is the strongest signal in the environment to help reset your sleep-wake cycle.
  
  The week leading up to the change, try to limit artificial light (including screens) in the evenings.  In the mornings, try to get some sunlight first thing in the morning. 
  
  Blackout curtains can also be your friend in these times, and are definitely helpful in kids’ rooms.
  
  These light cues help our body to produce appropriate amounts of melatonin - a sleep hormone - and serotonin, which helps to regulate our mood.
  
• Move your body regularly
  Movement helps to support blood sugar and cortisol regulation, which are both involved in circadian rhythms.
  
  I love a morning walk as a way to get both my movement in and to get that crucial sunlight exposure. But do whatever kind of movement that works for you – whether that is stretching at your desk, a few squats or lunges during lunchtime, or a yoga class or swim in the evenings – it is all beneficial.
  
• Support your sleep with natural plant allies
  Plants have been used for centuries to support winding down and sleep.
  
  Plants can provide restorative sleep support, for both falling and staying asleep.
  
  Even if you usually sleep well, adding in a gentle natural sleep support can ease the transition of the time change.

At artemis, we want you to get the best rest possible. Functioning in harmony with nature, using our own and the Earth’s natural rhythms, and using powerful plant allies are all ways to ensure support fort a good night’s sleep, no matter what the clock says.

Mother Nature is powerful, and her name is artemis.

References available on request.

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