It’s that time of year again when the clocks go forward in the UK – the time moves forward one hour from GMT to BST at 1am on March 31.
With around 20 per cent (one in five) of Brits already struggling to get enough sleep, it’s vital to try not to lose your eyes further, which could impact your physical and mental health.
Now to help everyoneTo get a better night’s sleep before daylight saving time, the fragrance experts at Ava May Aromas worked with Carlie Gasia, certified sleep science coach at Sleepopolis.
They shared their best tips for getting a good night’s sleep despite missing an hour.
1. Avoid certain smells in your bedroom
Sleep experts have shared tips to help you avoid losing more sleep, as gaining hours daily means you’ll lose an hour of sleep (stock image)
According to Carlie, it’s important to avoid certain smells in your bedroom if you want to get the best sleep possible.
She said: Certain scents can make you more alert, like citrus and peppermint.
“These scents stimulate the same nerve that is activated when you use smelling salts.
“Even though they’re not as intense, these smells can wake you up.”
2. Avoid naps because they reduce sleepiness
Although taking long naps during the day may seem like a good way to catch up on some zzzzz’s, that’s not the case.
According to Carlie: “Resist the urge to take long naps during the day to make up for the lack of sleep during the time change.
“While it’s best to avoid daytime naps if possible, taking a short midday nap, especially after a poor night’s sleep, can help pay off some of your sleep debt and speed up your recovery. .”
Taking a nap around 2 p.m., for just 15 to 20 minutes, could help a lot with losing sleep during those long naps, Carlie said (stock image)
Carlie revealed that a 15-20 minute nap around 2 p.m. can give you a major energy boost and improve your cognitive functioning, while helping you avoid that groggy feeling afterwards.
“Try to maintain a consistent bedtime and wake-up routine to help regulate the circadian rhythm. It’s also helpful to prioritize relaxation before bed to signal the body that it’s time to calm down before sleep.
3. Use an oil diffuser with soothing scents
While it’s best to avoid certain scents, it’s best to incorporate others when sleeping, says Carlie. She says: ‘Adding certain scents to your sleep routine, whether using essential oils topically or via an oil diffuser, can be beneficial.
“It is first important to choose a scent that you find pleasant and relaxing because it is a personal choice. Incorporating the same scent repeatedly can be beneficial because, after a while, your brain will associate a scent with sleep and relaxation.
“Sandalwood is a calming scent that has sedative effects and may promote sleep, as it can help you relax and calm down.
“Vanilla is also great for relaxing at night. Vanilla is used to calm the nervous system and to help relieve depression and anxiety.
4. Keep an eye on your diet
It’s important to monitor your caffeine intake – found in drinks like tea, coffee and cola – before bed (stock image)
“It is helpful to align meal times with circadian rhythms, such as eating earlier in the day and having lighter meals at dinner, which can optimize metabolic health and support the body’s natural sleep-wake cycle. »
Carlie recommends limiting caffeine and alcohol consumption before bed, as they can also harm your sleep quality. It’s also a good idea to avoid large meals right before bed, as this can cause discomfort when trying to sleep.
5. Invest in blackout blinds
“Exposure to light can manipulate the internal clock. Opening blackout shades when you wake up and taking a morning walk in natural sunlight can jump-start your circadian rhythm by signaling the brain that it’s time to start the day,” Carlie said.
6. Keep your bedroom clean and decluttered
Carlie emphasizes that a good bedroom environment is one of the most important aspects of a good night’s sleep.
It is essential to ensure your surroundings are tidy, with clean bedding and to have a good sleeping environment in general (stock image)
“A decluttered, good-smelling room limits distractions and makes it easier to calm down. Whether it’s the smell of clean sheets or a perfume of your choice, it can help you sleep because you aren’t bothered by bad smells.
7. Make sure your room is cool and dark
The final tip is to keep your room at an ideal temperature, so you don’t get too hot or too cold at night.
Carlie said: “Keeping the temperature between 15 and 20 degrees is beneficial for sleep so you don’t get too hot at night.
“Make sure your bedroom is dark so that incoming light doesn’t disrupt your sleep schedule.”