Avoid ruining your sleep routine when clocks go back with six easy tricks

As the clocks go back this weekend (October 27), you may be thrilled with an extra hour in bed - but it can do more harm than good for your schedule.

The daylight hours can disrupt natural patterns, and historically, it's designed to make the most of the daylight during the winter months. The sun rises earlier and sunset shifts by over an hour, so why do we struggle so much with the

The hour's time difference can cause havoc to your routine and your internal clock, and the shift in time, especially in the mornings when it's darker, can make it harder to wake up. Dr. Deborah Lee from has shared some tips on how to help yourself smoothly adjust, and not feel so tired.

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She teamed up with and said our bodies rely on a "consistent eternal clock" known as the circadian rhythm, and when it's darker in the mornings, the production of the sleep hormone melatonin is "delayed". "Many people struggle to adapt to the change in time because our internal body clock is not immediately aligned with the new time. The sudden shift can lead to feelings of tiredness, reduced alertness, and difficulty concentrating," Dr Lee explained.

Dr Lee's Top Tips for Adjusting to the Time Change:

Gradually Adjust Your Bedtime

In the days leading up to the clocks going back, try going to bed 15-30 minutes earlier each night. This gradual shift will help your body adjust to the new time, making the transition smoother when the clocks officially change.

Avoid Sleeping In

While it might be tempting to use the extra hour as an excuse to sleep in, Dr. Lee advised keeping your wake-up time consistent. "Your body thrives on routine, so sticking to your usual wake-up time helps to maintain a steady sleep pattern," she says.

Get Morning Sunlight

Exposure to natural light in the morning helps regulate your circadian rhythm. Open your curtains as soon as you wake up or go for a short walk to stimulate melatonin production and help your body wake up more naturally.

Limit Caffeine in the Afternoon

Drinking caffeinated beverages later in the day can interfere with your ability to fall asleep at night. Stick to caffeine-free options like herbal teas to support a healthy bedtime routine.

Create a Relaxing Bedtime Routine

Establish a calming pre-sleep routine to signal to your body that it's time to wind down. Activities such as reading, meditation, or taking a warm bath can help prepare you for a good night's sleep.

For Children: Keep Their Routine Consistent

Children can be more sensitive to changes in routine. Dr. Lee suggested, "Gradually adjust their bedtime leading up to the clock change and keep wake-up times consistent. This will help ease the transition for them and prevent overtiredness."

The Impact of Seasonal Changes on Sleep

The darker mornings and shorter days can make waking up more difficult, and the colder often encourages us to spend more time indoors. Dr. Lee emphasised the importance of maintaining a healthy sleep schedule throughout winter: "In the winter months, it's easy to feel more tired and sluggish. Prioritising quality sleep is crucial to help combat seasonal fatigue and maintain overall health and well-being."

"As we head into the winter season, these small adjustments can help your body adapt to the time change more easily, allowing for better rest and overall health."

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