How to prepare for the turn back in the clocks and end of daylight savings – sleep, vitamin D and energy levels

The coming of the cooler months can be a welcome relief if you are in perimenopause and menopause transition and struggling with hot flushes, night sweats and general overheating. 

However, if you are also finding sleep challenging this can also be a disruptive time as any change in sleep routines can throw a spanner in the works for sleep during perimenopause and the menopause transition.

Here are a few ways you can prepare for the transition to Wintertime and also for the coming shorter days and increased darkness.

Leading up to Saturday 7th April, try and go to bed 15-20 mins later each night –

Turning the clocks back means it gets darker earlier and your body clock might want to be in bed at 8-8.30 if your summer bedtime was 9-9.30 for example. If you do this, this will mean you will likely wake super early in the morning. For the 3-4 nights prior to turning the clocks back, adjust your bedtime later by 15-20 mins and when Saturday night comes you will be then going to bed about regular time again on Sunday night.

With the darker mornings coming, make sure you still get enough sunlight to help with sleep –

Your circadian rhythm relies on getting some sunlight early in the day as light receiving cells in your eyes tell your body to stop making the sleep hormone melatonin and to wake up ready for the day. Sunlight helps with this, into your eyes so limit sunglasses. Go for a walk earlier in the day for atleast 15-20 mins. Similarly winding down in the evening with dim lights and restricting technology will help your body and brain get ready for sleep. You can set your devices to night shift mode or similar which will change the blue light settings that stimulate brain activity. 

You also need to make sure you get enough sunlight in the Winter to help with Vitamin D production. So don’t hibernate just because its cold and darker –

Females in perimenopause and menopause transition are at significantly increased risk of poorer bone health. Vitamin D is critical in helping your bones absorb Calcium. Although you can get Vitamin D from your diet, you need both dietary and sunlight forms of Vitamin D for good bone health. 

Sunlight is also critical for our mood and mental health –

Evidence suggests that sunlight is critical for our brain health, mood, mental health, energy and regulation of appetite. Bodies need sunlight.

So, with Winter coming, be mindful of enjoying some sunlight when you can. A morning walk, play with your kids or dogs or even a relaxing cuppa in the sunshine!!