UK clock change could cause sleep disruption and here's what you can do about it

A woman looking fed-up next to a bedside clock as she struggles to get enough sleep
-Credit: (Image: Reach Publishing Services Limited)


British Summer Time is coming to an end - without much of a summer to justify the name - as we head deeper into autumn and towards winter. The move back to Greenwich Mean Time this weekend means the brief celebration of an extra hour in bed but then it's all downhill as the evenings get darker and colder much earlier.

For many people, the clocks going back will disrupt their sleep schedule. A change of one hour may not seem like much but it can easily throw our usual routine off course.

The clocks will go back from 2am to 1am on Sunday, October 27, and you might notice your usual pattern of rest and activity is out of kilter at first. Sleep expert James Wilson has offered his advice on getting a good night's kip this weekend.

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James says that we should avoid forcing ourselves to go to sleep at our usual time when the clocks change because it will actually be an hour different. For instance, if you normally go to bed at 10pm, the clocks going back on Sunday will mean 11pm has now become 10pm so you will actually be staying up an hour later. His advice is not to stick rigidly to what it says on the clock at first when deciding it's time to get some shut-eye.

He explains: "For many of us the biggest issue with the clocks changing is the stress it causes us. We need to put it in perspective when it comes to how it impacts our sleep timing.

"Most of us will lie in on a weekend, so the adjustment in wake-up time is not too noticeable. One thing to consider, though, is that on Sunday night, don't delay going to bed in order to fall asleep at your normal time. Your normal time that night will be an hour later than the day before, so it's important to go to bed when you feel sleepy.

"Additionally, getting natural light slightly later in your day on Sunday will help set your body clock and could help your body adjust to the change faster. Most of us will have adjusted after one or two nights."

For those feeling a bit stressed or anxious about their sleep when it comes to the time change, James - who is the Sleep Geek at MattressOnline - has some words of advice: "If you’re worrying about getting to sleep, then try some self-care to relax before bed: This could be listening to calming music, reading a book or taking a warm bath. Self-care habits include limiting your caffeinated drinks intake, exercising regularly, and not drinking alcohol before bed."

Most people who don't have sleeping issues should naturally adjust to the change within a couple of days, if not sooner. However, if you do struggle to sleep, there are key things to get right before seeking the help of a professional.

James suggests waking up as close to the same time every day as possible, including weekends, and having a consistent, targeted sleep time. However, it is important to only go to bed when you feel sleepy. He also suggests creating a better sleeping environment by making sure the bedroom is dark and quiet. Also, check that your pillows and mattress are still comfortable and don't need changing.

If you are still struggling to go to sleep, it is recommended that you discuss your concerns with a GP. The NHS said: "A healthy adult usually needs around 7 to 9 hours of sleep. However, age, health and personal circumstances affect how much sleep we need, plus some people naturally sleep more than others. Teenagers, children and babies need more sleep because they are still growing, but that varies, too, with a newborn sleeping anywhere between 8 to 16 hours."

Signs of a sleep problem can include:

  • finding it difficult to fall asleep

  • lying awake for long periods at night

  • waking up several times during the night

  • waking up early and being unable to get back to sleep

  • feeling down or having a lower mood

  • having difficulty concentrating

  • being more irritable than usual

The NHS website says: "Good sleep habits, such as going to bed and getting up at the same time every day, can really help us to get better sleep. Having a regular sleep routine is sometimes called sleep hygiene.

"There are many reasons why we might not sleep well. Some people are naturally lighter sleepers or take longer to get to sleep while others might sleep badly because of anxiety, worry over stressful events or other life challenges.

"There are lots of things that can influence how well we sleep, such as our current physical or mental health, our upbringing, things that happen to us, and even our temperament. However, bad sleep habits or poor sleep hygiene, such as not relaxing or winding down before bed, often cause sleep problems."

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