As the darker mornings and evenings roll in, the last Sunday of October marks the end of British Summer Time (BST) as the clocks go back on October 27 from 2am to 1am.
While many will be looking forward to an extra hour in their bed next Sunday, others find the clocks going back can disrupt their sleep schedule as well the quality of their rest.
Sleep expert James Wilson from Mattress Online has offered his advice to ensure you still get a good night’s sleep next Sunday. “Sleep Geek” James has warned that we should refrain from sleeping at our “normal” time when the clocks change.
He explained: “For many of us the biggest issue with the clocks changing is the stress it causes us. We need to put it in perspective when it comes to how it impacts our sleep timing. Most of us will lie in on a weekend, so the adjustment in wake-up time is not too noticeable.
“One thing to consider though, is that on Sunday night don’t delay going to bed to fall asleep at your ‘normal’ time. Your normal time that night will be an hour later than the day before, so it’s important to go to bed when you feel sleepy.
“Additionally, getting natural light slightly later in your day on Sunday will help set your body clock and could help your body adjust to the change faster. Most of us will have adjusted after one or two nights.”
For those feeling anxious about their sleep being affected when it comes to the time change, James has some words of advice.
He said: “If you’re worrying about getting to sleep, then try some self-care to relax before bed: This could be listening to calming music, reading a book or taking a warm bath. Self-care habits include limiting your caffeinated drinks intake, exercising regularly and no alcohol before bed.”
Most people who don’t have sleeping issues should naturally adapt to the change within a couple of days, if not sooner. However, for those who struggle to sleep, there are some things you should try before seeking the help of a professional.
Sleep expert James suggests waking up as close to the same time every day as possible, including the weekends and having a consistent targeted sleep time.
However it is also important to only go to bed when sleepy. He also suggests creating a better sleeping environment by ensuring your bedroom is quiet and dark. Pillows and mattresses should also be checked to make sure they are comfortable and don’t need to be changed.
Mattress Online has a number of different methods it recommends for better sleep, including a form of self-hypnosis known as ‘finger breathing’ which can be used to bring you back into a calmer state of mind.
If you are still struggling to get to sleep, it’s recommended to discuss any of your concerns with a GP.
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