With the clocks going forward this weekend, here’s how to adjust your sleep schedule and feel your best, with these top tips from a sleep expert
We all look forward to the brighter mornings when the clocks go forward, but the time change could throw off your sleep routine.
As the UK moves its clocks forward on Sunday, March 30, many will enjoy the extra daylight, but it can also disrupt our sleep patterns.
Martin Seeley, sleep expert at MattressNextDay, warns that the shift could impact our circadian rhythm, leading to brain fog and low energy. Here’s how to reset your sleep schedule and adjust to losing that precious hour.
How does the clocks going forward affect our sleep?
When the clocks go forward, we might gain brighter evenings, but we also lose an hour of sleep, something that can throw our body’s internal clock out of sync.
Martin explains: “The loss of an hour of sleep can disrupt the body’s circadian rhythm, which regulates sleep-wake cycles through hormonal and environmental cues like light exposure.” Even a small shift in routine can lead to feelings of fatigue, brain fog, and dips in mood and energy levels.
The sudden change in daylight timing can also delay melatonin production, making it harder to fall asleep and wake up at the right times. This misalignment can leave us struggling with grogginess, reduced focus, and short-term effects on overall well-being. So, how can we make the transition smoother?
What can we do to reset our sleep schedules?
Gradually shift your sleep schedule
To minimise the impact of the clocks changing on your sleep, Martin suggests: “Start preparing a few days before the clock change, by going to bed 15–30 minutes earlier each night. This will help your body gradually adjust, rather than experiencing an abrupt shift.”
Also, to prepare for the evening, try to keep naps under 20 minutes and avoid napping close to bedtime. Eating heavy meals too late can make it harder to fall asleep, so try to have dinner at least 3 hours before bed
Get morning sunlight exposure
Natural light is one of the most powerful regulators of our circadian rhythm. Martin adds: “When you wake up, expose yourself to natural morning light as soon as possible, as this helps reset your internal clock and let your brain know it’s time to start the day – taking your morning coffee outside to the garden is an excellent way of boosting your sunlight exposure early on.
Limit blue light at night
In the evening, the pro says to “avoid blue light from screens within 1 hour before you sleep, as it can interfere with melatonin release, making it harder to wind down.” Try switching to warm lighting and avoiding screens at least an hour before bed.
Caffeine and alcohol can both disrupt sleep quality. Alcohol may make you feel sleepy initially, but it can disrupt deep sleep later in the night. Try to avoid coffee 10 hours before bed and swap for caffeine-free herbal teas instead, to help your body transition more smoothly.
Stick to a relaxing nighttime routine
To signal to your body that it’s time to wind down, Martin adds that “It’s important to stick to a consistent routine, including a relaxing stimulant-free period before bed, as it will also help your body adjust more smoothly and improve your sleep overall.”
To create a consistent wind-down routine, try to reduce overhead lights and use warm, soft lighting in the evening. Gentle activities like stretching, meditation, or journaling can help relax your mind, or a warm bath or shower to help lower your body temperature. Even on weekends stick to your new routine as waking up and going to bed at the same time every day helps reinforce your body’s internal clock.
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