When do the clocks move forward in 2022? British Summer Time rules explained

The lighter spring evenings are already becoming more evident when we have to go out after work to walk the dog, go to the store or do our daily exercise. There is no longer a need to rush at lunchtime or mid-afternoon to the door before darkness falls.

And it will get even better when the clocks change. This will be particularly good news in the current cost of living crisis, as it means daylight lasts an hour longer in the evening, saving on the need for heat and light in our homes. You may no longer need headlights to come home from work at night.

There’s an old adage that says “spring forward, falls back” to remind us that clocks go forward in spring and then go back in fall or fall. In March the clocks go forward one hour to 1am and in October they go back one hour to 2am.

The annual custom of advancing the clocks takes place on the last Sunday of March. So, in 2022, we will have to move the clocks forward Sunday March 27.

Clocks should be put forward one hour at 1am, so that it becomes 2am. Yes, a whole hour passed by then (but we’ll get it back in the fall). You don’t have to stay up on Saturday night and wait until 1am, just remember to do it before you go to bed.

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This change marks the end of Greenwich Mean Time and the start of British Summer Time, more commonly known as Summer Time. The downside is that we lose an hour in bed on the first day of the changeover and only get daylight an hour later in the morning from then until the end of October.

So while sunrise is currently around 6 a.m. and sunset around 6:30 p.m., that will change this weekend. The sun will not rise until 7 a.m., but it will still be daylight at 7:30 p.m. And as the days get longer as we head into summer, it will still be light even later into the night.

Computers, laptops, tablets and phones usually update the time automatically, but for other clocks it means the hassle of walking around the house changing them by one hour. If you forget or don’t change all your clocks, it can get very confusing – and you’ll end up being late for work or other commitments because it will seem an hour earlier than it actually is.

This is especially worth considering on the first day of the change as Sunday trading laws apply to supermarkets and shops and if you don’t change your clocks you could go there when they are already closed.

Why do we do it?

British Summer Time, also known as Daylight Savings Time, was an idea proposed by a Kentish builder called William Willett (1856-1915). One morning, while riding home, he noticed that many households still had their blinds and curtains drawn, albeit lightly.

He thought that moving the clocks forward would mean it was daylight when people were up. Back then, clocks were set year-round to Greenwich Mean Time (GMT), meaning it was light at 3 a.m. and dark by 9 p.m. in the summer.

In 1907, Mr. Willett published a pamphlet called The Waste of Daylight, proposing to advance the clocks a total of 80 minutes, in four 20-minute steps each Sunday at 2 a.m. There were several failed attempts to have his idea enshrined in law.

But then the concept became more pressing during World War I as a way to save on the use of coal for light and heat. The Summer Time Act 1916 was passed by parliament and the first day of British Summer Time (BST) was 21 May 1916.

What effect does this have on us?

Research has shown that for some people, the clock change – especially in the spring – causes jet lag-like symptoms that can last up to a month as it disrupts their sleep pattern. But there are ways to minimize the impact.

Haley Fitzpatrick, of wellness brand APOTHEM, said: “Humans are guided by circadian rhythms to regulate essential functions like sleep, appetite and mood. Because these cycles depend on exposure to light, we need regular, synchronized natural light-dark cycles.

“As the clocks move forward, these cycles are disrupted, resulting in more darkness in the mornings and brighter evenings. As a result, our sleep-wake cycle is delayed, which can leave us feeling tired in the morning and less ready to sleep. the evening.”

She offered these tips:

1. Maintain your sleep and wake times as you approach the clock change

By making sure you sleep at the same time each day, your body will become more efficient at regulating the release of hormones that control your daily rhythms.

The consistent release of cortisol in the morning and melatonin at night will keep your body at the same alert/tired times each day, giving you a better chance of falling asleep at the same time each night.

2. Try to start going to bed earlier before the clocks change

Finding soothing sounds or stories to help you sleep is common, but to get the most out of these options, you’ll want to incorporate them at a time that bodes well for you to fall asleep.

Keeping in mind that we’re going to lose an hour of sleep, work your “sleep signifiers” into your routine 10-15 minutes earlier each day. In this way, you will already compensate for that hour less in bed.

The timings of your typical bedtime routine can be tweaked to help your body sync up to have that precious hour less, so if you enjoy a podcast, music, calming supplement or herbal tea before sleep, be sure to do it progressively earlier each night. before the time change.

3. Avoid screens if you can’t sleep

Research shows that at 3 a.m., not being able to file causes our minds to wander and forces us to reach for our phones.

“No matter how tempted you are, exposure to blue light can inhibit the release of the sleep-inducing hormone melatonin, which can make it harder to get back to sleep,” Haley said.

Before and after the clock change, get used to turning off your devices or put them on a Do Not Disturb setting where you know you won’t be tempted by notifications stinging and lighting up the phone screen all night.

4. Get up if you don’t fall asleep within 20 minutes

Sometimes the mind isn’t always ready for bed when the body is, so if you don’t fall asleep within 20 minutes, get out of bed and do an activity that you find calming.

It could be reading a book, doing some gentle stretching, or listening to relaxing music in a warm bath. It could also be a good time to help out with a natural sleep supplement. Just avoid looking at the clock and screens.

And there’s more advice from Rebecca Williams, a registered nutritionist in Huel. She says good nutrition promotes good sleep, which is currently paramount. The nation is set to lose an hour in bed as the clocks tick forward this weekend, and with the return to offices looming, precious siesta time is running out. She added these helpful tips for staying in control of our sleep:

5. Eat foods rich in tryptophan and magnesium

The amino acid called tryptophan and the essential mineral magnesium regulate the sleep hormone, melatonin, which is really important for good quality sleep and for the restorative processes that occur during this time.

Maximize the impact of sleep by stocking up on foods like oats, nuts, seeds, and tofu.

6. Eating late won’t affect your sleep, but you might get stomach cramps

There is a lot of talk about how eating foods at certain times can affect your sleep, especially cheese. But the effects of eating late at night are minimal. You might feel some discomfort because digestion is aided by gravity, so when you’re lying in bed, food can sit on your stomach.

If you choose not to eat after a certain time, for example. 6:00 p.m., then make sure your last meal of the day has a good balance of protein and fiber to keep you full – no one likes to be bothered by a growling stomach in the middle of the night.

7. Don’t have coffee after noon

We all know that coffee contains caffeine which keeps us awake and alert. But what many people don’t know is that caffeine stays in the body for 12 hours.

Caffeine blocks our adenosine receptors – the chemical that helps us fall asleep – so that mid-afternoon latte can affect your sleep. And with an hour less sleep this weekend, we could all live without it.

8. Put the wine glass down and don’t take the beer either

While alcohol may help you fall asleep faster, it disrupts non-rapid eye movement (NREM) sleep which is essential for waking up feeling rested. So if you don’t want to wake up this Sunday morning feeling groggy and knocked out, try avoiding alcohol on Saturday night.

9. Treat your body like the machine it is and resist cravings

There will always be times when we wake up and always feel tired, no matter how long we have slept. When this happens, it is essential that we do not give in to temptation.

Coffee can offer immediate relief, but too much will cause you to crash later, and the sugary, fatty foods you crave won’t keep you energized for long.

Fight the craving and fuel your body with lighter meals and the nutritious foods it needs to keep going.

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Jan G. Gilbert