Six tips to help you fall asleep when the clocks change

This means everybody will lose an hour of rest as the clocks jump from 1am to 2am on Sunday, March 30. During this change, some people may experience disrupted sleep for a number of days and weeks afterwards as their schedule changes. A sleep expert offered practical tips to adjust to the change with the least amount of disruption.

Andrew Seed, the managing director at The Odd Company – who offers bespoke luxury mattresses – said the clocks changing could impact the sleep-wake cycle. He said the change to British Summer Time (BST) could influence the hormones that regulate mood and behaviour, including melatonin.

Andrew explained: “The additional daylight from switching to British Summer Time (BST) can cause our bodies to produce less melatonin, disrupting our sleep pattern as they adjust to the new schedule.”

To help process this change more smoothly, Andrew advises to “cut down” on caffeine and alcohol. “Aim to avoid coffee or highly caffeinated drinks after midday,” the sleep expert advised.

“While caffeine can keep you awake, alcohol can lower the quality of your sleep, which is something especially crucial during the adjustment period.”

During the day, it’s helpful to get out into natural light to reset your circadian rhythm. Andrew said: “The more time you spend outside or are exposed to natural light, the sooner and more smoothly your body will shift its circadian rhythm.”

Napping is also frowned upon, because it can “leave your body clock confused”; if you are going to nap, Andrew suggested to only do it for “around 20 minutes” – and no more.

Another top tip to help you fall into an easier slumber is to limit exposure to blue lights before bed.

“Light plays a vital role in our sleep cycle, and exposure to artificial light at night can impact the circadian rhythm further,” said Andrew.

As such, limit exposure to electronic devices, including phones and laptops, before bed.

The bedroom must also be the “right environment for sleep”, which consists of a dark and cool room. “Your bed should also be comfortable, providing the proper support and cushioning to help you fall into sleep,” Andrew added.

Relaxing before bedtime, too, can help to prepare you for sleep, such as taking a bath.

Andrew added: “Maintaining sleep hygiene in the days and weeks after the clock change can help your body adapt fully, and set a routine to help your sleep quality more generally.”