Households are being urged to make a 15-minute adjustment to their evening routine before the clocks go back on October 25, to avoid disrupting their sleep.
Speaking on behalf of Emma Sleep, Dr Allie Hare, sleep consultant and Tatler Top Doctor for Sleep, explained that even a one-hour shift can significantly disrupt sleep quality by throwing off the body's natural rhythm. 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."
Gradual adjustment recommended
Dr Hare advises completing your night-time routine around 15 minutes later each evening in the weeks leading up to the change. This gradual shift helps the body and mind prepare for the transition.
"Making this gradual adjustment will help align your circadian rhythm, an important factor in getting restorative sleep," she said.
Meal timing and bedroom environment
Eating evening meals slightly later is also recommended. "Your gut clock also plays an important role in regulating your sleep, just like your brain clock does," the expert said.
Dr Hare also suggests using the weeks before the clock change to declutter the bedroom, as a relaxing environment is crucial for good sleep. "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," she added.
Maintain sleep hygiene
Maintaining good sleep hygiene throughout the year remains important when the clocks change. This involves establishing consistent habits before bed and keeping a regular sleep pattern.
