Thursday 28 March 2024

How to adjust to the clock change for healthier sleep!

As we prepare to move our clocks forward for daylight savings this Sunday reports have came in that the average person may lose up to 40 minutes of sleep. I hate the clocks going forward for that lost hour of sleep but it's not all bad as the days are longer and it means summer is on it's way!

Did you know that daylight is the natural regulator of our circadian rhythms. Even just an hour's change in our metabolism can disrupt our internal clocks, putting excess strain on the brain and nervous system. In fact the week following the time change delivers a 24% rise in heart attacks, an 8% rise in strokes and a 6% rise in fatal car accidents. Eek!

white cat sleeps under white comforter

6 tips to avoid sleep disruption during daylight savings!

1. Change your night time routine before the clocks change.

A little planning can help. To help minimise the impact of the time change, try to have your evening meal earlier and go to bed 30 minutes earlier for a few nights before the time changes. Amending night time routines before daylight savings will help ease the transition into the time change. 

2. Go to bed earlier the night the clocks change.

Where possible, on the night of the time change, go to bed an hour early. By doing this you are able to keep the hour that will be lost at 1 am on Sunday 31st of March, meaning you will not lose out on any sleep, making the transition into daylight savings easier to adjust to.  

3. Get as much early morning sunlight as you can.

For the week following the time change try to get as much early morning sunlight as possible to help your body readjust to the new time. The body’s circadian clock responds to sunlight and by taking in natural sunlight you feel more refreshed and energised for the day ahead.

4. Keep a consistent sleep routine.

By keeping a consistent bedtime and waking up at a similar time every day, your body will find it easier to adjust. Aim for at least 7 hours of sleep alongside this to help hit the ground running when the clocks do change.  

5. Avoid caffeine close to bedtime.

As much as you may enjoy a caffeinated drink it can cause a disruption to sleep patterns. To limit any disruption to sleep, try and keep caffeine consumption to the mornings and early afternoon at the latest.

6. Nap if you need to.

If the clock changing has left you feeling very tired consider having a nap during the day to help catch up on some of the lost sleep. It is recommended to keep daytime naps short and sweet with 20 minutes being the optimal time for a power nap. A general rule of thumb is to opt for no more than a half an hour nap to ensure that you will be able to get to sleep at bedtime. 

Do you hate the clocks going forward or do you cope OK with the time change?

This helpful advice came from Brain Works Neurotherapy.


  1. We did this last weekend, it didn't seem too bad but then again, I don't have to get up so early now that I'm retired!

  2. Thisiswhereitisat28 March 2024 at 15:51

    Good points, sleep is so important

  3. Great tips. I am not doing anything special, but I know I should.