With the clocks due to go back on October 25, people will lose an hour of sleep and are likely to experience disruptions to their usual sleep patterns. Emma Sleep has joined forces with Dr Allie Hare, sleep consultant and Tatler Top Doctor for Sleep, to share advice on how to sleep better during this October's clock change.
Dr Allie 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."
How the clock change affects your body
When the clocks go back in autumn, it throws your internal body clock, known as the circadian rhythm, into disarray, creating a mismatch between your daily routine and the natural light-dark cycle. While many people look forward to an extra hour in bed, research indicates that most people gain only about 33 minutes of sleep on the night of the switch and frequently experience unsettled sleep patterns throughout the following week.
This adjustment often results in difficulty nodding off or staying asleep, as well as waking earlier than intended. The earlier sunsets that accompany winter reduce your exposure to natural daylight, which can diminish daytime alertness, affect melatonin production, and have a detrimental impact on your mood, reports the Mirror.
Maintain good sleep hygiene
She explained that in the weeks leading up to the clocks changing, it is vital to concentrate on maintaining good sleep hygiene, as this is fundamental to improving the quality of your sleep. "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", the sleep expert explained. She said that one example is maintaining a consistent sleep-wake schedule, which helps regulate your body clock.
Shift your bedtime routine later in the run-up to October 25
Outlining her 15-minute 'better sleep' trick for when the clocks go back, Dr Hare 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."
Have your evening meals at a later time
"You should also try to eat your evening meals slightly later, as your gut clock also plays an important role in regulating your sleep, just like your brain clock does," Dr Hare said.
Get outside and make the most of daylight hours
"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.
Clear and tidy your sleeping space
With the clocks set to change, Dr Hare suggested that now is an ideal moment to have a good clear-out. "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 tidying up your living space to prevent feelings of claustrophobia and recommends opting for soft, soothing lighting. She said: "Prioritise your bed for purely sleeping at night and avoid using it during the day. Doing this will help separate sleep and being awake."
