Normally, the last Sunday of October marks the end of British Summer Time (BST) and will see the clocks go back. Not only does this mean it will get darker later in the morning and earlier during the evening but we also get an extra hour’s sleep.
Despite the extra hour this Sunday (October 27), it may disrupt some people’s sleep patterns.
James Wilson, who is also known as ‘The Sleep Geek’, is an expert at Mattress Online and offered his advice on getting ahead this weekend.
Wilson insisted that we should avoid drinking alcohol when the clocks change on Sunday.
Many people may feel anxious or stressed about getting some shut-eye this weekend but Wilson has shared a simple hack to follow.
The expert said: “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 no alcohol before bed.”
He explained: “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 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.”
Those who are lucky enough and don’t have any sleep problems should be able to naturally adjust to the hour difference within a few days.
Meanwhile, individuals who do struggle with nodding off should follow these simple steps before seeking help from a professional.
Wilson advised 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’re feeling tired. He also suggests creating a better sleeping environment by making sure the bedroom is dark and quiet. And check that your pillows and mattress are comfortable.
If you are still struggling to get some sleep it is recommended to discuss any problems with a GP.
