An expert has shared five simple steps to avoid feeling groggy when Brits are expected to get just 4.91 hours sleep on Sunday when the clocks change. The clocks will go forward at 1am on Sunday (March 30). This is good and bad news as we’ll lose an hour of sleep with 1am becoming 2am, though it also means the official end of winter and the start of British Summer Time (BST) when the sun will set later.
Rhysa Phommachanh, Health & Personal Care Specialist at Landys Chemist, said: « The transition to Daylight Saving Time (DST), when the clocks go forward by one hour in the spring, can significantly impact people’s sleep syncing routines and overall sleep quality. « This change effectively shifts an hour of daylight from the morning to the evening, which can disrupt the body’s internal clock or circadian rhythm.
« The sudden change means that the external cues your body uses to regulate sleep, such as natural light and darkness, are now an hour off from what your body expects.
« This mismatch can disrupt sleep cycles, making it harder to fall asleep at your usual time and even harder to wake up feeling refreshed. »
Gradually wake up earlier
Rhysa recommended preparing for the clocks going forward by gradually adjusting your bedtime and wake-up time by 15-20 minutes in the days leading up to the clock change.
Increase exposure to natural light
Expose yourself to natural light in the morning or sleep with your blinds slightly open to help adjust your circadian rhythm to the new time.
Avoid caffeine in the evenings
The expert advised to stop consuming caffeine or other stimulants later in the day, as they can disrupt your sleep and make it harder to adjust to the new time.
Home remedies to improve sleep quality
To ease the transition into daylight saving time, try incorporating natural sleep aids that will help boost serotonin and promote relaxation.
Rhysa added: « Lavender, whether it’s through essential oils, a few drops on your pillow, or a calming cup of tea, is another excellent sleep aid. Chamomile tea is also well-known for its mild sedative effects and can help ease anxiety before bed.
« Additionally, relaxation techniques such as deep breathing exercises or meditation can calm the nervous system and prepare the body for restful sleep. A warm bath before bed can also relax muscles and signal to the body that it’s time to wind down. »
