Prepare for the clocks going back with our top recommendations to help you create a relaxing & restful routine to suit the season
The weather’s feeling a bit chillier, the leaves are falling and we’re welcoming autumn in by donning our scarves and boots and seeking out our first pumpkin latte of the season.
The start of autumn also means the clocks going back and provides the perfect opportunity to reset your routine. But, if you’re anything like us, you might need a quick reminder of what happens when the clocks change.
In the UK, the clocks go back by one hour at the end of October (this year it’s 30th October, set yourself a reminder!), meaning what was 10pm is now 9pm. This is known as Daylight Saving Time and marks the start of darker evenings and an extra hour of daylight in the morning for a little while. However, after that, the days shorten and sunrise gets progressively later until the shortest day on 21st December.
For many of us the clocks going back can be a challenging time, as it can be disruptive to sleep and the reduction in daylight can impact mood.
Some people also experience seasonal affective disorder (SAD) probably due to reduced exposure to sunlight during the shorter autumn and winter days. SAD is a form of depression with a seasonal pattern, and symptoms that can include a persistent low mood, loss of pleasure in everyday activities and changes to sleep patterns. If you think you might be experiencing SAD, check out our guide to seasonal affective disorder and what can help or talk to your GP.
There are some things you can do to make the seasonal change easier to manage, and to ensure that you feel well-rested as the clocks go back. We’ve pulled together our top tips for getting into the best routine for you: think of it as a Sunday reset for the season.
1. Look for the light
The reduction in hours of daylight is one of the biggest challenges as the seasons change and maximising your exposure to natural light is key to help stay feeling at your best.
If possible, try to build a lunchtime walk into your daily routine, when your chances of being exposed to more daylight are higher. If that doesn’t work for you and your work routine, try sitting nearer to a window, so that you have more exposure to light while you work.
If darker mornings feel difficult, why not try an alarm that mimics natural light? This may make it feel easier to wake up in the morning, and in turn contribute to a more restful evening as you stick to a regular sleep routine.
Try: Lumie Bodyclock Spark 100 wake-up light alarm clock (£99)
This alarm clock wakes you gradually with light that mimics a real sunrise, starting to brighten 30 minutes before your alarm time. It also boasts a sunset feature, that fades through tones of pink, orange and red over 30 minutes before switching off.
2. Take a vitamin D supplement
Help to support your overall wellbeing by taking a vitamin D supplement.
Our bodies mainly create vitamin D through exposure to sunlight (specifically UVB light) when outdoors, so as the nights draw in it’s a good time to make taking a vitamin D supplement part of your daily routine.
Vitamin D helps us to absorb calcium and phosphate from food, which are important to help maintain normal bones and teeth. In the UK, the NHS recommends all adults and children over the age of four take a daily supplement containing 10 micrograms of vitamin D during the autumn and winter.
Try: Boots Vitamin D 10 µg 90 tablets (3-month supply) (£2.30)
• Suitable for adults and children aged 12 years and over
• Size: 90 tablets
• Each tablet provides 10 micrograms of vitamin D
• Dosage: take one tablet daily
• Suitable for vegetarians
• Free from artificial colours, flavours and preservatives
• Lactose-free
Help to top-up your vitamin D levels with this three-month supply, suitable for daily use and easy to build into your autumn reset routine.
3. Sort your sleep
The clocks changing can also cause disruption to your sleeping patterns, so now’s the time to make sure your sleep hygiene is tip-top. Keep your bedroom dark and cool and avoid using screens in the two hours before bedtime.
As the nights draw in, you might feel like you want to go to bed much earlier, but this can mean that you wake up earlier too, leaving you tired for the day ahead. Try to stick to your normal sleep pattern, aiming to get seven to nine hours of sleep per night.
Need a bit more help on the sleep front? Try our five top tips to build a better sleep routine.
Try: This Works Deep Sleep™ Pillow Spray 75ml (£19.50)
• Size: 75ml
With an award-winning formula that combines lavender, vetivert and camomile, this spray works to calm both mind and body. Proven to help you fall asleep faster and feel more refreshed in the morning*, it’s the perfect companion to help you to get restful sleep.
4. Bring the spa experience home
Introduce a touch of luxury and relaxation into your autumn routine by planning in regular home-spa sessions.
Whether you earmark an hour every Sunday to have a candlelit bath or pick a week-night evening where you pop on a face mask and watch your favourite show, taking some me-time can help to boost your mood. Plus, it can be the perfect wind down to help ease you into your sleep routine.
Ready to relax? Check out our ultimate guide to creating an at-home beauty sanctuary.
Try: Botanics Clarifying Clay Mask 50ml (£4.66)
• Size: 50ml
• Suitable for vegans
Sit back, relax, and slather on this kaolin clay mask that contains a botanical blend of organic antioxidant-rich turmeric and willow bark. It helps to draw out impurities and oil without over-drying, leaving skin looking clearer. The perfect recipe for a restful night in!
Try: Westlab Sleep Epsom Bath Salts with Lavender 1kg
• Size: 1kg
Create a fragrant, mineral-infused bath and encourage a deep, restorative night’s sleep with Westlab’s sleep salts. With a blend of Epsom and Dead Sea Salts infused with lavender, valerian and jasmine oil, prepare yourself for a peaceful night ahead.
5. Meditate on it
A long-time buzzword in wellness circles, meditation is one technique that could improve the quality of your sleep and help you to feel more rested.
Although it might seem daunting at first, meditation can help you learn to relax in just a few minutes a day, and there are lots of guided meditations out there, suitable for everyone from beginners to pros. Why not allocate ten minutes a day in your new autumn reset routine to try it?
Want to know more about the benefits of meditation? Check out our article on the positive effects of meditation.
Try: Headspace Sleep Giftcard - 6 months Pre-Paid Membership
Headspace is the meditation, mindfulness and sleep app designed to fit into your daily life. Sleep by Headspace includes meditation, nature sounds and soothing music to help you wind down before bed, and with many sessions lasting less than ten minutes, it’s a quick habit to fit into your autumn routine.
*89% of users fell asleep faster than normal, 98% of users felt more refreshed in the morning. Independent study of 200 subjects (age 18+) including 100 ex-prescription users, compared to no product.
