On Sunday the 31st of March, the clocks will jump forward by one hour as we welcome spring and the glorious extra hour of sunlight that the season brings. But this change can play havoc on our sleep cycle as we adapt to 60 minutes being taken from our overnight snooze.
Dr Hana Patel, resident sleep expert at Time4Sleep, discusses how the clocks springing forwards affects our sleep: “When the clocks change, our circadian rhythm – the internal body clock that helps regulate our hormones and temperature – has to re-calibrate, and it can take a few days for our body to adjust to our new sleep cycle.”
Like clockwork, every year, we gain an extra hour’s sunlight on the last Sunday in March, but the change still catches many out. Dr Patel explains what happens to our bodies when we lack sleep:
“Our bodies can get more stressed with less sleep, this in turn can increase hunger, make us more irritable and less able to concentrate. Evidence has even shown that when the clocks go forward, there’s an increase in the number of heart attacks and strokes1.”
Below, experts share five things to consider to ensure a smooth adjustment.
Keep waking times the same for children
While adults are more used to their sleep schedules changing, it can be a little harder on children, as Dr Patel explains: “Children thrive on routine and the clocks changing can interrupt their natural sleep schedule.
“I would recommend focusing on being consistent with waking times rather than when they go to bed, and unless they are already napping, try to avoid them during the day. Their natural sleep cycle should kick in again after a day or two.”
Block out external light sources
A recent survey 247 Blinds, found that over half (57%) of Brits name light as one of the biggest factors negatively affecting their sleep – which means that lighter evenings can have a detrimental effect on people’s rest.
As the clocks go forward, longer daylight hours can disrupt sleep by delaying melatonin production and interfering with your body’s natural rhythm.
For those worried about keeping the light out as clocks change, HelenO’Connor, Product Manager at 247 Blinds shares how the right window dressings could be the answer to a good night’s sleep: “If you want healthier, more rested sleep, getting your window dressings right is so important. Using purpose-made products ensures you can block out almost 100% of outside light sources.
“Blackout blinds and curtains are great options which can be used as stand-alone products, but I’d always recommend layering both for maximum light reduction. The most important thing when choosing blinds is to prioritise made-to-measure options, ensuring a perfect fit without the risk of any light showing through the gaps.
“No-drill blackout blinds are the perfect solution for layering with blackout curtains. Their no-tools-needed installation makes them the ideal no-hassle option!
Reconsider meal times
With the clocks going forward, adjusting to the new schedule can disrupt your usual routine, making it easier to skip a balanced evening meal or feel tempted to snack late at night. Meal prepping in advance can help, but it’s also important to consider the timing of your dinner and how it may impact your sleep.
Kerry Beeson, Nutritional Therapist (BSc) at meal prep service Prep Kitchen, explains: “The timing of our meals can affect our sleep. Digesting food is hard work for our body, so if we eat a big meal just before bed our digestive system will be hard at work overnight. Eat large meals at least 2 hours before bed. Fatty foods, such as cheese, chocolate, fatty meat, or chips, are particularly hard to digest so you might want to eat these at least 3 hours before bedtime.”
Adjust your lighting schedules
Marlena Kaminska, lead digital designer at ValueLights, says, “The clocks are set to spring forward an hour, which means we will get more daylight in the evening, and early-risers will see darker mornings for a few weeks.
“To prepare for this change, make sure to adjust your bedroom lighting alarms accordingly. A sunrise lamp is especially useful for adjusting to the temporarily darker mornings, simulating the natural sunrise and making it easier to wake up. Losing an hour of sleep can disrupt our circadian rhythms, so sunrise lamps are key for helping you feel more refreshed when you wake up. A light-based alarm makes for a more gentle wake-up than a jarring alarm sound, also with the potential to boost your mood and productivity.
“Once it starts staying light later in the evenings, you can delay when you would usually turn on your lamps or ceiling lights and take advantage of the natural light instead! Keeping off unnecessary lights earlier in the evening will also help to save you energy. Consider smart bulbs that switch on and off or adjust their brightness automatically throughout the day.”
Limit stimulation
It’s becoming an age-old sleep question: To scroll or not scroll at bedtime? In order to get your sleep cycle back on track, Dr Patel suggests a digital detox: “I’d recommend limiting television, tablets and phones for at least a few hours before bedtime, as the blue light can stimulate you and make it harder to fall asleep.
“Cutting out stimulants helps improve sleep around the clocks changing, and aids in the resetting process, allowing us to adapt to this change with ease.”
