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Bupa says bye-bye to winter blues
24 March 2003
If it's not a contradiction in terms it's British Summer Time (BST) once again. This means we turn the clocks forward, grumble about loosing a whole hour's sleep and then spot the red-faced colleague who walks in on Monday morning at 10am. (There is always one!) More often than not, many of us can't make the most of clear bright spring and summer mornings, so the process of moving an hour of daylight from the morning to the evening makes a lot of sense.
BST can benefit the body in a variety of ways. When it is sunny outside your mood generally lifts and it is easier to motivate yourself to eat healthily and be more active. Sunlight exposure triggers the production of vitamin D which, by increasing calcium absorption, helps to form and maintain strong bones and prevent osteoporosis.
"Some experts believe that the lack of natural light during winter is believed to play a part in seasonal affective disorder (SAD) - a form of depression that usually affects people during the darker months and clears up during spring and summer. The increased number of hours of daylight during British Summer Time can help to resolve the symptoms of SAD," says Bupa's associate medical director Dr. Rebecca Small.
The exact cause of SAD is not known, but stress, the lack of daylight and the body's chemical makeup all seem to play a role. Reduced sunlight may disrupt circadian rhythms that regulate the body's internal clock and this disruption can lead to depression. Some researchers believe that melatonin, a sleep-related hormone that is also linked to depression, may also be a link as production of melatonin increases during the longer winter nights. Other research has suggested that reduced levels of seratonin, a brain chemical which appears to be increased by exposure to sunlight, are related to SAD. People with depression have decreased levels of seratonin.
Many people can find simply adjusting to a new sleep schedule an inconvenience, and people who have sleep disorders may find this transition particularly difficult.
To help cope with the time change and start the week off on the right foot, Bupa's Dr. Rebecca Small offers the following helpful advice:
- Plan to get at least eight hours of sleep Saturday night or more if you're already feeling tired
- Go to bed half an hour earlier than usual on Saturday night, and sleep at least half an hour longer Sunday morning
- Take a nap in the middle of the afternoon, if you need it, but not after 4 pm. Napping too close to bedtime can disrupt night-time sleep
- Go to sleep early enough on Sunday night to ensure you get eight hours of sleep
- Keep a regular sleep schedule by going to bed and getting up at the same time each morning, even on weekends
- Avoid caffeine, nicotine and alcohol before bedtime
- Don't eat or drink too much before bedtime
- Create a sleep-promoting environment that is cool, quiet and dark
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