Life

4 ways to beat tiredness when the clocks go forward

In partnership with
California Almonds

While the start of summer is enough to make us forgive losing an hour’s sleep, the shifting of the clocks can leave us feeling not so fresh. Here’s how to beat daylight saving fatigue…

Call us crazy, but an extra hour in bed makes all the difference.

Whether it’s accidentally hitting your snooze button and waking up 60 minutes later feeling suspiciously refreshed, or going to bed an hour later than usual and spending the next day feeling like you’ve just got off a 12-hour flight.

On 31 March, the clocks will change and you’ll lose that coveted hour in bed, which can leave you feeling groggy.

To help get you through it, we’ve rounded up four ways to beat the clock-changing fatigue.

1. Stagger your bedtime 

At the risk of sounding like your mother, going to sleep at a reasonable hour is key.

To outsmart daylight saving, whittle down your usual bedtime over the space of a week by 15 minutes every night.

Usually get your head down at 11:30pm? Start by making that 11:15pm, then 11pm the next night, and so on…

It’s a small difference, but by the time those clock hands move forward, you’ll feel the benefit of a week’s prep.

2. Snack well

Fighting the fatigue isn’t all about totting up your sleep, as nutritionist Hala El-Shafie explains.

“One of our best forms of defence in transitioning through the seasonal shifts and maintaining our wellbeing is through mindful snacking,” she explains.

“Snacking on nutrient-dense foods such as a handful of almonds (28g or 23 almonds) provides energy and nutrients to help keep you going.

“Almonds are a source of niacin (vitamin B3), folate and iron, and are high in riboflavin (vitamin B2) and magnesium, which all contribute to a reduction in tiredness and fatigue.

“Almonds also contain nutrients such as plant protein, fibre and healthy fats to keep you going throughout the day.”

3. Wine down

As tempting as it is to grab a bottle of rosé as soon as the first ray of sunshine hits, your circadian rhythm probably won’t thank you for it.

Studies have shown that a nighttime vino, or any alcohol in fact, throws off your circadian rhythm and blunts its ability to synchronise – meaning even though you might feel like you’ve had a good night’s sleep, you’re likely to feel even drowsier as the day goes on.

So, while we’re all for making the most of those lighter evenings with a chilled beverage, maybe wind it down until your body’s adjusted to that daylight saving spanner.

If you want to go one further and whip up a drink that actively nourishes you the next morning, the key is a healthy (but still delicious) smoothie.

Just whizz together a banana, a handful of berries, a tablespoon of natural yoghurt, a splash of milk and a handful of almonds (great for an energy boost) and you’re good to go.

4. Move on 

You’ve lost that sacred hour in bed, you’re probably a little grumpy and the last thing you need is someone telling you to smash a spin class.

But we’re going to be that person. OK, maybe not a spin class, but getting some form of exercise is a topsy-turvy way of making you feel less tired. 

It’s all to do with increasing your endorphin levels, which in turn boosts your energy levels.

Also, with it not getting dark at 3:30pm every day, it’s a far more pleasant experience.

Stay energised this spring with California Almonds.