UK households are being urged to follow the 'military method' to improve their sleep as the clocks go back for winter on Sunday, October 25. At 2am, the clocks will shift back by one hour, marking the end of British Summer Time and the return to Greenwich Mean Time.
Why the clocks change
The clocks change twice a year, in spring and autumn, a practice introduced by the Summer Time Act 1916. The change was originally designed to give farmers an extra hour of sunlight during summer, supporting the agricultural sector. It was later formalised after a campaign by British builder William Willett in 1907, who aimed to prevent wasted daylight and save energy.
While gaining an extra hour in bed has its benefits, the change can disrupt your body clock and mood. Studies show it can upset your circadian rhythm, which regulates bodily functions, including immune system recovery.
How the military method works
Sleep experts suggest the 'military method' can help your body relax and improve sleep. This technique, credited to Olympic sprint coach Lloyd Bud Winter, was used to help athletes and Navy pilots fall asleep quickly through deep breathing and relaxation.
James Leinhardt, sleep posture expert and founder of Levitex Foams, explained: "The military method is all about using breathing to send you off to sleep, and is used a lot by the armed forces - hence the name - who tend to have irregular sleep patterns."
He advised: "Start by closing your eyes, and taking deep breaths in and out, slowly. Starting at your head and working down, focus on relaxing your muscles in your body, one section at a time. Imagine there's a laser moving down your body, from top to bottom, that slowly relaxes each part of your body as it moves down."
He added: "Once your muscles feel relaxed, you need to turn your attention to relaxing your mind. Try picturing something really calm, like lying on a golden beach by the sea, and use this to ease any stresses away. This technique might not work straight away, but remember, practice makes perfect."
Other tips for adjusting
Keeping a consistent sleep time can help your body clock adjust. Other small changes include moving meal times slightly later before the change, limiting caffeine, taking a warm bath before bed, and reducing alcohol intake.
If you bathe before bed, avoid water that is too hot, as it can raise your core temperature and make you feel more alert. Spending too long in very hot water can keep your body temperature elevated, delaying the natural cooling that signals sleep.
Sleepeezee, a bed and mattress specialist, advised: "Consistency is key when it comes to maintaining a good sleep schedule. Going to bed and waking up at the same time each day, even on weekends, will help reinforce your body's natural circadian rhythm. Your body will then naturally know when it's time to wind down, making it easier to fall asleep, even when the clocks shift."
