Adjusting to Daylight Saving Time: Tips to Protect Your Sleep

clocks forward sleep

As the clocks spring forward this weekend, bringing longer days and brighter evenings, many of us may find ourselves facing disrupted sleep patterns. The shift in time can affect our body’s internal clock, leading to difficulty falling asleep and feeling groggy in the mornings. However, with a few simple adjustments, you can minimise the impact of daylight saving time on your sleep and wake up feeling refreshed and energised. In this blog post, we’ll explore practical tips to help you navigate the transition smoothly and protect your sleep during this seasonal change.


1. Gradually Adjust Your Sleep Schedule:

Start preparing for the time change a few days before by gradually shifting your bedtime and wake-up time earlier. Go to bed 15-30 minutes earlier each night leading up to the time change to help your body adjust gradually.

2. Create a Relaxing Bedtime Routine:

Establish a calming bedtime routine to signal to your body that it’s time to wind down. Avoid screens at least an hour before bed, opt for activities like reading or listening to soothing music, and dim the lights to promote relaxation.

3. Limit Caffeine and Alcohol Intake:

Be mindful of your caffeine and alcohol consumption, especially in the evening. Both substances can disrupt sleep and make it harder to adjust to the time change. Consider switching to caffeine-free alternatives and limiting alcohol intake close to bedtime.

4. Maximise Exposure to Natural Light:

During the day, make an effort to expose yourself to natural light, especially in the morning. Natural light helps regulate your body’s internal clock and can signal to your brain that it’s time to wake up. Open the curtains, go for a morning walk, or take breaks outside whenever possible.

5. Stick to a Consistent Sleep Schedule: Maintaining a consistent sleep schedule, even on weekends, can help regulate your body’s internal clock and improve overall sleep quality. Try to go to bed and wake up at the same time every day, even after the time change, to establish a healthy sleep routine.

6. Create a Sleep-Friendly Environment:

Ensure your bedroom is conducive to sleep by keeping it cool, dark, and quiet. Consider using blackout curtains or an eye mask to block out early morning light, and use white noise machines or earplugs to mask any disruptive noises.

By implementing these tips, you can minimise the impact of the clocks going forward for spring and protect your sleep during this seasonal transition. Remember to be patient with yourself as your body adjusts to the time change, and prioritise self-care and relaxation to support a restful night’s sleep. Here’s to a smooth transition and many restful nights ahead!