Dr Allie Hare, a sleep consultant and Tatler Top Doctor for Sleep, has shared a 15-minute 'better sleep' trick to help Brits adjust before the clocks go back on October 25. The advice, released in partnership with Emma Sleep, aims to reduce the disruption caused by the time change.
Dr Hare 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."
Why the clock change disrupts sleep
The autumn clock change disrupts the body's internal clock (circadian rhythm) by creating a mismatch between daily schedules and the natural light-dark cycle. Although many people expect an extra hour of rest, research shows that most people only gain about 33 minutes of sleep on the night of the switch and often experience disrupted sleep patterns for the following week.
This shift frequently leads to difficulty falling or staying asleep, as well as waking up earlier than desired. Earlier winter sunsets reduce exposure to natural daylight, which can lower daytime alertness, alter melatonin production, and negatively affect mood.
The 15-minute trick and other tips
In the weeks leading up to the clock change, Dr Hare recommends maintaining good sleep hygiene. "Sleep hygiene is the practice of introducing regular habits before you go to sleep, and it is a great way to maintain a healthy sleeping pattern," she explained. An example is maintaining a regular sleep-wake schedule, which helps regulate the body clock.
Dr Hare's 15-minute trick involves completing your nighttime routine around 15 minutes later each night in the weeks before October 25. She said: "To prepare for the clocks going back, try completing your nighttime routine around 15 minutes later each night in the weeks leading up to the clocks going back will help your brain and body prepare for the upcoming change. Making this gradual adjustment will help align your circadian rhythm, an important factor in getting restorative sleep."
She also suggests eating evening meals slightly later, as the gut clock plays an important role in regulating sleep. "Staying active throughout the day and exposing yourself to natural light in the morning can also help regulate your internal clock, making it easier for you to fall asleep at night and maintain a deep sleep," Dr Hare added.
Decluttering your sleep space
Dr Hare also recommends decluttering the bedroom ahead of the clock change. "For a good night's rest, it's important to make your bedroom and bed as relaxing and calm as possible," she said. She advises using soft, calming lighting and prioritising the bed for sleeping only. "Prioritise your bed for purely sleeping at night and avoid using it during the day. Doing this will help separate sleep and being awake," she said.
