Sleep expert urges you to make changes today to avoid clocks change struggle

By Staff 6 Min Read

Unfortunately we lose an hour of sleep this weekend, which can plunge our sleeping pattern into chaos. To combat this, sleep expert James Wilson has urged people to make changes today to make it easier on yourself when the clocks go forward

Losing an hour sleep is never ideal, but there are things you can do to make it easier on yourself.

The clock change happens twice a year, but for some reason it always manages to catch us by surprise. This year it will happen on Sunday, March 31, which this year is also Easter Sunday.

So you will unfortunately be tucking into your Easter chocolate knowing you’ve lost an hour of sleep. Daylight Savings Time will start at 1am, which is when you’ll see automatic clocks, such as the one on your smartphone, suddenly jump to 2am.

Unsurprisingly, this will likely mess up your internal body clock for a few days, according to a sleep expert. That being said, there are some things you can do to prepare for the change today – and it could make a big difference.

Sleep expert James Wilson, on behalf of, said that by preparing ahead of time “you should be okay” once the change happens. James, who is also known as The Sleep Geek, said the first thing you need to do it “accept there will be a change and some disturbance to our sleep”.

The good thing is that it happens on a Sunday, which means a lot of people won’t need to go to work on less sleep. Another thing that can help you on the day before is lowering the heat in your bedroom and relax before you go to bed. James said: “You need to feel cooler to fall asleep, so you need to drop to a cold temperature. I would say firstly drop in heart rate and temperature, make sure that before you are sleepy, make sure that before bedtime, you are doing things that are relaxing.”

If you can help it, you should avoid setting an alarm on Sunday, and let your body sleep the amount it needs. James added: “I would suggest that on Sunday morning, sleep at the time you want to sleep. If you normally fall asleep at 11pm, on Sunday night you might feel sleepy a bit later because what is usual 11pm now is 10pm. So you may not be quite ready for sleep and obviously, you’re going to benefit later on Monday morning.”

On Sunday and Monday morning, James recommends getting “lots of daylight” to “help reset the body clock”. This also “helps your body understand that it is now morning”. He added: “And like I say, don’t rush to bed and get lots of natural light early in the day and your body will start to adjust to it after a couple of days.”

A version of this story was first published on March 25 2023

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