Health Education - The Clocks Go Back

On Sunday, the 27th of November, the clocks will be set back by one hour. For students in KS3 and KS4, the previous half term was dedicated to reflecting on our sleep habits, with some of us making significant efforts to adjust to the change in time. But why exactly are the clocks being adjusted?

After the summer solstice in June, the days begin to shorten, causing the available light in the mornings and evenings to no longer align with our need for the daylight. Reversing the clocks by an hour in autumn and winter grants us additional sunlight, which is crucial for our well-being as humans, as emphasized in our Health Education classes.

Let's start with a bit of history, originally, the practice began with the Romans, who implemented it to ensure people could work effectively and securely during the day. In a time without a standardized time system like we have today, this approach was sufficient. Individuals typically woke up at sunrise and retreated indoors as night fell to gather around the fire. However, in our contemporary society, everyone sticks to the clock and its hours, especially when it comes to work.

In 1784, Benjamin Franklin suggested that if individuals woke up earlier during brighter winter mornings, it would be economically advantageous by reducing the need for candles in the evening.

In 1907, the concept of saving time became popular, leading William Willett to launch a movement proposing the adjustment of clocks forward in the spring and back in the autumn. His publication 'The Waste of Daylight' coined the term "Daylight Saving Time."

Not until 1916, during WW1, did the government embrace the idea, this time aiming to conserve coal instead of candles.

Since the establishment of British Summer Time (BST) and Greenwich Mean Time (GMT), many of us have to endure a week or two of adjustment after the time changes as our bodies adapt to new schedules.

The change happens at midnight between the Saturday and Sunday to minimise the disruption to schools and business.

Unfortunately, a lot of us will find it difficult to adjust to the seasonal change and may encounter sleep problems as we switch to GMT. Therefore, here is an additional Health Education session for the upcoming half term break.

This year, the positive news is that the event is taking place at the beginning of the half term, so we can avoid any disruptions to our session schedule on that first Monday.

Bring Forward Your Bed Time Routines

We have a 9-day half term break, and by advancing our bedtime routine by 10 minutes each day, we can shorten it to 6 days. This will leave us with 3 extra days to review our progress and account for any mistakes.

Begin by calculating what time it would be tonight if the clocks had already been set back, then adjust the start time of your pre-sleep routine (the hour without blue light and phone usage) by 10 minutes earlier. For instance, if you typically go to bed at 11:00 pm, your blue light-free period would commence at 10:00 pm. Therefore, tonight you should start at 9:50 pm, and tomorrow at 9:40 pm. After the clocks change on Sunday, you can begin at 10:30 pm, on Monday at 10:20 pm, on Tuesday at 10:10 pm, and thereafter revert to the usual 10:00 pm start time by Wednesday.

Follow Your No Blue Light Routine As Normal

To prepare for a good night's sleep, it is advisable to switch off electronic devices an hour before bedtime. If you struggle with the temptation to use your phone at night, consider handing it over to someone else.

Engage in a relaxing routine such as taking a bath, changing into your sleepwear, and getting into bed to read something enjoyable (not your set comprehension book because you have to do work on that book, read something for pleasure). A warm bath can help signal to your body that it is time to rest, as the process of warming up and then cooling down prepares you for sleep.

The Tough Bit Now – Get Up At The Right Time.

If you typically wake up at 7:00 am, make sure to do so even if you feel tired or wide awake. Set your alarm clock and resist the urge to snooze. Show appreciation not rudeness to the person waking you up promptly as they are doing you the favour and helping you out.

Go Outside

Head outdoors and absorb the Vitamin D from the sun whenever possible. I understand that this year has been particularly dismal in terms of sunshine, with plenty of rain. So, on rainy days, dedicate yourself to learning, and as soon as the sun reappears, make the most of it by going outside, taking your dog for a walk, tidying up the leaves, or joining the Orchard Training garden club to help turn over the compost bins.

Eat Well

Consult your doctor to determine if you require a vitamin D supplement. Due to insufficient sunlight exposure during the winter months in the UK, many individuals do not receive an adequate amount of sunlight to produce vitamin D on their skin. This is often due to spending a significant amount of time outdoors bundled up against the cold, which blocks the weaker winter sunlight reaching our skin. To increase our vitamin D intake, we can consume oily fish, red meat, eggs, mushrooms, and fortified cereals and soya.

Over the past few weeks, we have also discovered that magnesium is a vital mineral that aids in muscle relaxation and promotes better sleep. Instead of relying on supplements, we can increase our intake of dark leafy greens such as spinach and kale, both of which are grown in the homeschool garden and featured in cooking lessons at the Orchard Training Cookery Club.

Remember – Life Happens!

Life is full of changes, and while some of us may resist them, it's important to remember that change is constant. This particular change should not be a cause for stress. Our mindset plays a crucial role in how we perceive things - if we approach this time of year negatively, it will likely feel unpleasant. On the other hand, maintaining a positive attitude can help us navigate through any challenges that may come our way.