This weekend, on Sunday 26 March 2023 at 1am the clocks go forward, which can mess with our sleep patterns, particularly if you have trouble sleeping as it is.
However, your sleep doesn’t have to suffer. Here are some top tips to prepare your body so you can still get a great night’s sleep.
Sleep coach and founder of the sleepsite.co.uk, Dave Gibson says: “The science of sleep has now proven that we get a better quality of sleep when we go to bed and wake up at the same time seven days a week. Regular sleep also helps our body clock, or circadian rhythm keep all of the rest of our systems on track too, leading to better health, body and mind, all round.”
1. Transition gradually
“When it comes to managing the clocks changing, it is far better to stagger the change rather than try to make an hour’s adjustment in one night,” adds Dave.
For three days before the change, go to bed and get up 20 minutes earlier each day. Your body will already be synced to the new time when it happens.
2. The night before
If you’ve not had the chance to reset your body clock in advance, change your watch to the new time before bed and go to sleep an hour earlier than normal. Getting the recommended seven to eight hours will help you feel rested.
3. Get up at the same time
It is vital to get up at the same time on Sunday morning as you would do normally. Start your morning right with an invigorating shower and a healthy breakfast.
4. The perfect sleep environment
Since Daylight Savings is out of your control, why not perfect what is in your control – your sleep environment? For best-quality sleep, ensure your room is quiet, dark and comfortable – not too hot or cold. If your sleep gets interrupted by lights from outside, a sleep eye mask may help.
5. Go for a walk
Fit in a brisk walk, bike ride or jog in the fresh air. Tiring your body will help you sleep better, but make sure you don’t exercise too late, as this will raise your core body temperature at a time when it should be cooling, which will prevent you from falling asleep.
A gentle and relaxing yoga session can be an effective way to relieve yourself of the stresses of the day and relax your body ready for sleep.
6. Stow away electronics
Minimise any disruptions that may prevent you from achieving the perfect night’s sleep. Put away mobile phones and tablets, or put them on silent to reduce sleep interruptions.
7. Embrace the tiredness
Aim to keep active all day and avoid the urge to have a quick nap on Sunday afternoon. Whilst it might seem like a good idea, it is likely to confuse the body clock further and weaken the chance of sleeping well on Sunday night.