Households are being urged to complete a simple 15-minute task each night in the run-up to the clocks going back on October 25. The time change, while only one hour, can disrupt sleep patterns and leave people waking earlier or struggling to fall asleep.
Dr Allie Hare, sleep consultant and Tatler Top Doctor for Sleep, speaking on behalf of Emma Sleep, has shared advice on how to avoid problems when the clocks change. She said: "When the clocks go back on October 25, even though it’s only one hour, it can still significantly disrupt your sleep quality as it can throw off your body’s natural rhythm. However, taking some simple steps ahead of the change can help you adjust more easily and maintain good rest."
Adjust your routine gradually
The key recommendation is to complete your nighttime routine around 15 minutes later each night in the weeks before the change. This gradual shift helps the body and mind prepare for the new schedule.
Dr Allie said: "Making this gradual adjustment will help align your circadian rhythm, an important factor in getting restorative sleep."
Meal timing and bedroom environment
Eating evening meals slightly later is also advised. "Your gut clock also plays an important role in regulating your sleep, just like your brain clock does," the expert said.
In the weeks before the clocks change, decluttering the bedroom can create a more relaxing space. Dr Allie added: "Try decluttering your space to avoid feeling claustrophobic and use soft, calming lighting. Prioritise your bed for purely sleeping at night and avoid using it during the day. Doing this will help separate sleep and being awake."
Sleep hygiene all year round
Maintaining good sleep hygiene throughout the year is important, and this applies when the clocks change too. This practice involves introducing regular habits before going to sleep.
