Fall back (to sleep): how to sleep well when the clocks go back

The last Sunday in October brings with it our yearly ritual of turning back the clocks.

On paper, Daylight Savings looks great – who doesn’t want an extra hour in bed? But the change can make us groggy, or wide awake at times we’d usually be snoozing. So how do you make the most of that extra 60 minutes? Here are a few things you can do to glide through the transition.

1. Ease into the change

Consistency is one of the pillars of good sleep. That doesn’t just mean getting the same amount of sleep a night, but going to sleep at the same time too. So what do you do when the time itself changes? Experts recommend moving your bedtime 15-20 minutes later each night starting three to five days before the clocks change. This tiny adjustment allows your circadian rhythm to catch up, helping prevent that groggy feeling on Monday morning.

2. Don’t treat it like a lie-in

It might be tempting to stay up an extra hour on Saturday night because you’ll ‘get it back later’. But your body hasn’t adjusted yet and this can leave you feeling extra tired the next day. Instead, go to bed at your usual time to benefit from the bonus hour of sleep. And on Sunday morning, resist the urge to sleep in for more than an extra hour. Oversleeping can make it more difficult to fall asleep the following night, and can further disrupt your sleep for the next few days.

3. Get sunlight in the day (and avoid the dark at the wrong times)

One of the best things you can do for your sleep is to spend time outdoors in the early morning. This is true year-round, by the way – not just for when the clocks go back! Exposure to sunlight in the early morning helps regulate your body’s circadian rhythm. It’ll help you feel more alert throughout the day and promote sleepiness at night. Aim for 5-20 minutes of natural, unfiltered light, ideally within the first hour of waking, to improve your sleep.

If you find you’re getting sleepy too early as the nights draw in, turn up the lights in your house. Blue and white lights can help you feel awake for longer. And when it’s time to wind down, swap the harsh, bright lights for warm, amber lighting, and stay away from screens – this encourages your body to produce melatonin (the hormone that helps you fall and stay asleep).

4. Keep your exercise routine

Regular exercise is fantastic for our sleep – research suggests that it boosts melatonin and reduces stress, which improves our sleep quality and helps us fall asleep faster. If you struggle to stick to the same exercise routine, at least try to work out at the same time after the clocks go back. Doing so can help your body get used to the change and get your sleep schedule back on track.

5. Watch your caffeine intake and dinner times

Did you know that caffeine can linger in your system for more than ten hours? Those of us with a lower caffeine tolerance will want to avoid it after mid-afternoon to ensure it doesn’t interfere with sleep. If you’re partial to a cup of tea before bed, go decaf (it tastes the same, we promise!). And be mindful of when you eat dinner, too.

When the clocks go back and the nights draw in, our bodies release melatonin earlier in the evening. But eating dinner too close to bedtime can spike your blood sugar levels and make it harder to sleep! To counteract this, eat dinner a little earlier during the week of the change, and choose lighter meals.

6. Skip the catnap

As much as you might be tempted to nap during a dark, drizzly day, doing so might prevent you from falling asleep at night. This is because napping reduces adenosine – the chemical that builds up during the day that regulates our sleep. If you’re desperate for a rest and the shorter days aren’t helping, don’t nap for any longer than 20 minutes, and avoid late afternoon snoozes.

7. Create a bedtime ritual

Shorter days can leave you feeling a bit unsettled, which is the opposite of how you want to feel when bedtime rolls around. Establishing a relaxing routine in the hours before you hit the hay can signal to your body that it’s time to get sleepy. Taking a warm bath, doing breathing exercises, and curling up with a good book are all great activities to help you unwind.

You should focus on good sleep hygiene too – that means turning down the bright lights and staying away from screens at least an hour before bed. Keeping your bedroom dark and cool will also help you fall asleep faster and improve your sleep quality!